SCOTT
Warm-up: 21-15-9 Calorie Bike, Banded Side Steps, Banded Air Squats, Dynamic Stretch
Strength: Back Squat
Wave 1 7/50 > 5/55 > 3/60
Wave 2 7/55 > 5/60 > 3/65
Wave 3 7/60 > 5/65 > 3/70
WOD: PRONIA
For Total Reps:
5 rounds
1 min. Wallball 20/14
2 min. Calorie Bike
3 min. Slamball OH Walking Lunge 40/30
4 min. Rest
Fight Gone Bad style with a running clock.
Icing: 6 HSPU EMOM
CEC20.1 participants, here is this weeks bonus point opportunity.
Two articles have been added to the Stand Firm CrossFit website Nutrition page. Click HERE to read both articles over the course of the next two days. (They are not that long.) On Thursday through Saturday morning there will be a 10 question quiz available for you to take. You will receive 1 bonus point for each question that you answer correctly.