Thursday, Jan. 10, 2013

011013 WOD

A. Make up skill / strength

Spend the first 20 minutes of class getting up-to-date with week one, month one of Wendler: back squat, press and deadlift.

B. Metcon

In 12:00

Run 800 meters

Then AMRAP

2 tire flips

4 chest-to-bar pull-ups

8 wall balls (20/14)

16 double-unders

Score is rounds and reps of AMRAP.

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THAT’S A BIT OF A STRETCH . . .

YOGA FOR CROSSFITTERS AT 9 A.M.

Our beloved Ann Van Patten, certified yoga instructor and CrossFitter, is back from vacation. Her one-hour stretching session, a highlight of the week, returns from 9 to 10 a.m. Bring a mat and a cheehu.