Main – CrossFit Group WOD

Only two classes Remembrance Day:

Be ready to run at Sunday’s 11AM Class. I’ll be giving you guys a taste of Tough Mudder. RX will include a total of 8KM. There will be scaled versions.

Spiderman Lunge/Glute Bridge (No Measure)

2 Rounds:

10 yards Spiderman lunge

10 Overhead Plate Press

10 Jumping ring dips

10 Roll to candlestick

10 Bridge up
Then grab a partner and start warming up for the WOD. Coach will explain progression for each movement.

11082014 Three Heros (Time)

Randy – JT – Badger

75 X Snatch 75/55


Handstand Pushups

Ring Dips


1 Round of:

30 X 95/65 Squat Clean

30 Pullups

800M Run (Run together)

With only one partner workin at a time complete each Hero. You can do the Heros in any order.