Tuesday 140826

Labor Day/Fall Kick Off – When you do CrossFit you train for the known and the unknowable. We want to kick Fall off right with a good game of Zorb Soccer. Cancel your last camping trip cuz you won’t want to miss this awesome WOD. 

Dynamic Warm-Up-Mobility
Prepare for…

Strength: Deadlift  work up to a 3 RM

WOD: CrossFit Disco
10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
Power Cleans @ 75% of body weight
Pull Ups, STRICT

Post times and loads used to comments.

Cool Down

Competitors or athletes wanting to improve your Fitness level
3 Rounds not for time of:
5-7 free standing hspu
3-5 strict bar muscle ups
:45 sec L-sit hold hanging from a bar

Then
3 rounds
800 m run
500 m row 
20 back squats 135/95

 

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