Tuesday, Feb. 21, 2017

Muscle-up Monday! Korey making easy work of 20 muscle-ups in a prep workout for the CrossFit Games Open.

CALLING ALL UPCOUNTRY MEMBERS: We would love your help with the five week CF Games Open, which will be held Friday evenings at the box, starting this week. If you are interested in JUDGING or VOLUNTEERING to set up or break down, please let us know by texting Kehau. We are gifting shirts to anyone who helps out. Here’s to our first Friday Night Lights!

022117 WOD

A. Warm up

Coach’s choice

B. Back squat

Every 2:00 for 10:00

Take 3-4 minutes to warm up, then:

Set 1: 6 reps @ 60%

Set 2: 4 reps @ 70%

Set 3: 2 reps @ 80%

Set 4: 2 reps @ 85%

Set 5: 1 rep @ 90%

C. Every 3:00 for 15:00

Run 200 meters or row 250 meters

30 double-unders

20 sit-ups

>> On-Ramp

Every 3:00 for 15:00

Run 100 meters or row 150 meters

20 double-under attempts

10-15 sit-ups