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CrossFit Coquitlam WOD – September 20, 2013

Announcements:
1./ NO CLASSES THIS SATURDAY! PENTATHAWOD!!!!!!!!!
2./ In prepping the gym for the weekend, we have made a Lost & Found Bag. It is located in the “Kitchen”. There is a bag devoted to water bottles. Check ’em before we chuck ’em (err…recycle them)

Warmup
“Thunderstruck”
The song “Thuderstruck” will play. Every time you hear the word “Thunder”, do a squat.
then:
Wall-Sit competition. Hold the wall-sit as long as possible. First person to bail has to do as many pushups as there are people in the class. Next person to bail? One less pushup than the first person. And so on until we crown a wall-sit champion.

Strength
Four sets of:
4 X Bench Press @ 20X1
Rest 90 seconds
10 X Ring Rows
(get your body as horizontal as possible and keep the core tight!)
Rest 90 seconds

WOD
PentathaWOD – Day 1 – WOD #5 – 12 Minute Time Cap!
5 Bar facing Burpees ~ 30 X (65/45 lbs)-RX (45/35)-Perf OH Back Lunge (in place)
15 Bar facing Burpees ~ 20 X (85/65 lbs)-RX (65/55)-Perf OH Back Lunge (in place)
25 Bar facing Burpees ~ 10 X (115/85 lbs)-RX (85-65)-Perf OH Back Lunge (in place)
30 Bar facing Burpees ~ 5 X (135/105 lbs)-RX (105/75)-Perf OH Back Lunge (in place)
Score is Time or Total Reps completed in 12 Minutes.
Scale this weight accordingly.

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