Wednesday 20150916 Open Workout

Posted: September 15, 2015 by eweirick in Uncategorized
224193_10150181622856657_667241656_7275606_6374151_n
Congratulations to Coach Kimberly on her selection as the new CrossFit TOTF Club President!!! Well deserved and we know she’ll lead us to greatness. 

TOTF Bio Pic

We also want to send a shout out to Coach Neil. He has been representing CF TOTF, the Air Force, and our nation in such a positive way. He has been involved in Project 22, a social enterprise focused on the holistic restoration of a healthy warrior culture and a mission to raise awareness and find solutions to Veteran suicides. CAN!!!

.

S/S/S:

Deadlift

5,5,5+

Add weight based on 31 Aug

.

WOD:

AMRAP 7 min

7 Deadlift (80% of GSLP)

7 Burpees

Rest 7 minutes, then:

AMRAP 7 min

7 Pull-ups

7 Wall-Balls (20/14)

.

Scaling Options:

Pull Up – ring rows

Wall balls – weight as needed

.

Xtra:

3 sets of 8 on reverse hyper

  Or

Spend total of 3 min hanging on rev hyper (decompress low back)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s