WOD (Workout of the Day)

Yep, you guessed it.  Friday’s WOD is a total surprise. However, I will give you a hint. We just haven’t done enough squats lately, have we!

For those of you looking to change it up, Coach Amber will lead a beach WOD for Lululemon at 9:00 AM. Meet her at the Lululemon store front in Paia for a warm up run and then on to the beach for a challenging WOD in the sun and sand!

For those wishing to stay out of the sun we will have the usual 8 and 9 AM classes at the box.

We will be warming up with some new DROMs and mobility drills as well as fun skill work. You’ll see…

WOD: 30-25-20-15-10-5 reps for time
• Double unders (sub x 3 singles)
• Deadlifts (< 50% 1 RM)
• KB swings
• Windshield wipers

If bulking up by lifting weights were that easy, why don’t we see the guys in CrossFit getting huge? Women! Don’t worry about growing big and bulky! Even Creatine won’t make it happen!

Basic and advanced dynamic ROM series
3 rounds not for time:
• 5 wall balls
•10 GHD back extensions

Strength set: OH press for a 1 RM (yes, not a Wendler day)

WOD: AMRAP in 4 minutes:
•10 push press
•10 box jumps
Rest 1 minute. Repeat for a total of 4 cycles