We want to thank Nina for the past several years of coaching the 815 class! Nina earned her level 1 3 years ago and has been a Stand Firm athlete for many years before that. She has grown as an athlete over the years, continuing to CrossFit through pregnancy and injuries! Thank you Nina for all of your contributions to Stand Firm! We will miss you as a coach but look forward to seeing you on the floor with the rest of us at the end of each WOD.
SAVE THE DATES SEPTEMBER 13THHIGHWAY 40 THROWDOWN IN STEAMBOAT. 4 PERSON TEAMS MM/FF
OCTOBER 25THTRU CHALLENGECOMP (FORMERLY FESTIVUS) AT STAND FIRM 2 PERSON TEAMS MM/FF/MF NOVICE AND INTERMEDIATE LEVELS/MASTERS 40-54 AND 55+
WARM UP
Jog to Lois Lane
2 rds Barbell Warmup
10 Good Mornings
10 Squats
10 Shoulder to OH
Dynamic Stretch
STRENGTH
Back Squat Wave
10 on Slant Board
4@60%, 3@65% 2@70%
4@65%, 3@70%, 2@75%
4@70%, 3@75%, 2@80%
WOD THE PLOW
For Time:
100m KB Front Rack Carry 35/25
21 Thrusters 95/65
100m KB Front Rack Carry 35/25
15 Thrusters 115/85
100m KB Front Rack Carry 35/25
9 Thrusters 135/95
100m. KB Front Rack Carry 35/25
