Monday, Feb. 10, 2020

Frank completed the two-day Conjugate Strength Training Course in California; and Zeke finished the two-day CrossFit L1 course in Oregon. Way to go, guys! Proud of you. Safe travels back home!

021020 WOD

A. Group warmup

B. Back squat [ month 1 – week 2 ]

Warmup sets:

5 @40%

5 @50%

3 @60%

Working Sets:

3 @70%

3 @80%

3+ @90%

C. Three sets of:

Against a 2-minute running clock, complete as many rounds and reps as possible of:

5 burpees

10 Russian kettlebell swings

Rest two minutes between sets and pick up where you leave off; record total rounds and reps

CrossFit Invictus workout

Cooldown:

Couch Stretch x1:00 Per Side 

Pigeon Stretch x1:00 Per Side