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CrossFit Coquitlam WOD – October 4th 2013

Announcement!
1/ It’s Friday!
2/ All weekend classes are on tap. Would love to see you at one!
3/ We saw some PRs this week on the bar! AWESOME! If you can, try and record those PRs and input them into Wodify next week.
4/ We don’t mean to toot our own horn, but…..”toot toot”. Rocky Point CrossFit has been nominated for Tri-Cities Chamber of Commerce Small Business of the Year! Whoa! I’d never dreamed I’d have such a great business wearing track pants a tshirt! Thanks to all you RPCFers!!!

Today’s Workout
Warmup
3 rounds of:
10 Walking Lunges per leg
10 Squats
then:
Junkyard Dog Warmup

Strength
Three sets of:
Bulgarian Split Squat x 8-12 reps per leg (Bar in back squat postion.Try heavy)
Rest 30 seconds
60 second Handstand Hold (free stand, against a wall, or with the help of a partner)
Rest 3 minutes

WOD
Annie
50-40-30-20-10
Double Unders
Situps (anchor for Fitness)

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