MR TOWNE
WARM-UP:
Row 500m followed by 2 Rounds of 15 Lunge Walks, 15 Air Squats, 15 Pushups
Dynamic Stretch
STRENGTH:
ATG Split Squats
(8)4
Use a Riser if necessary to keep front heel on the ground..
WOD: DIPC
For Time:
500m Row
21 Squat Cleans 135/95
14 Bar Dips
15 Squat Cleans
10 Bar Dips
9 Squat Cleans
6 Bar Dips
500m Row
ICING:
Pigeon on the wall, 3 min each leg.
Party Time: Saturday at 6 PM we are having a party to celebrate the success of Stand Firm CrossFit at the CrossFit Games and at the HWY40 Throwdown. Food by Potluck, and Grill will be available to cook some meat. Bring some desserts if would like because somebody might be ready to eat some….dare we say sugar.
