Thursday, Jan. 17, 2013

011713 WOD

A. Make up skill / strength

Take the first 25-minutes to work on missed lifts. We’re on Wendler week 2, month 1: back squat (M); press (W); deadlift (F)

70% x 3

80% x 3

90% x 3+

B. Group stretch

C. Metcon

For time:

400-meter run

20 reverse lunges (10/side)

400-meter run

20 dumbbell renegade rows (30/20)(10/side)

400-meter run

20 wall balls (20/14)

400-meter run

20 HR push-ups

|||—|||

MUSCLE-UPS CONTAGIOUS AT CFUM

Chris caught it first this week. And now Dale and Zack got theirs Tuesday. With a few more in close range, these first-time muscle-ups may be deemed an epidemic.

|||—|||

YOGA FOR CROSSFITTERS AT 9 A.M.

Let yoga instructor Ann Van Patten stretch you out for an hour and see why being proactive to lengthen and restore your muscles makes all the difference. Bring a mat.