3 Generations.
Warm-up:
400m Run or 500m row
1/2 Tabata – KB Swing, Goblet Squat, PVC OH Squat
Dynamic Stretch
Strength:
OH Squat (OTG)
(5)5
WOD: THE GYMKHANA
For Time:
5 rounds
7 OH Squat 95/65
50m. Sled Pull 100/70
7 Bar Facing Burpee
AT HOME WOD:
For Time:
5 rounds
7 Plate Out Front or Odd Object Out Front Squat
50m Sled or Odd Object Pull (pull a tire with a rope)
7 Burpee
Icing:
Clean and Sanitize your equipment.
It has been a great week. We seem to have figured out a lot. Take the weekend off and be ready to go on Monday.
Stand Firm CrossFit will not be open for “OPEN GYM” tomorrow, (Saturday). Please check back in on Sunday for more information regarding next week. We do not anticipate any changes but in the world we presently live in who knows.