Wednesday 170308

17.3 theme is SPORTS! Represent your favorite team, sport, etc…..Week 4 theme is St. Patrick’s Day!

This week at Friday Night Lights, Structura Body Therapies will be on site to work on athletes before or after their WOD. Be sure to show up so you can WOD or even cheer those on who are WODing. 

FYI: We will not be holding any classes on Saturday the 18th and Sunday the 19th due to us hosting the CrossFit Striking Seminar. Plan accordingly to you can get 17.4 done before Monday’s deadline.  

Dynamic Warm-Up – Mobility
Prepare to for..

Strength:
In 15 Minutes build to 1RM Jerk from Back Rack.

WOD:
3 rounds of:

5 minutes of rowing
5 minutes of rest

* Scale weight, rep scheme and movement accordingly to maintain intensity with good mechanics through decent.  Ask your coach for help.

COOL DOWN

Leave a Reply