Don’t forget, Saturday’s noon WOD is a costume affair. We’re going to be doing the wod CrossFit Disco, a really fun Chipper.
Four sets of:
Back Squat x 2-4 reps @ 30X1 (recall the tempo. “3” seconds in the negative (lowering into the squat), explode from the bottom, 1 second rest at the top. Weight-up accordingly.)
Rest 60 seconds
Bat Wings x 5 reps of 10 seconds hold/10 seconds rest – Grab a heavy pair of dumbbells and lie facedown on a bench, resting the weights on the floor. Pull the weights up toward your rib cage, squeezing your shoulder blades together at the top for a second; from a bird’s-eye view, your torso should resemble bat wings.
Rest 2 minutes;
4 Rounds. Row 500m followed immediately by 400m Run. Rest 3 minutes.
Score time for each round.