Today's WOD
3 Minutes Weighted Step Ups (20+lbs)
10 Back Squats (75% 1RM)
3 Rounds of:
12 KB Swings (53/35)
12 Box Jumps (20")
10 Back Squats
3 Rounds of:
12 DB Push Press (35/25)
12 Double Unders or 36 Singles
10 Back Squats
3 Minutes Weighted Step Ups
Start with the weighted step ups then do 10 back squats then 3 rounds of the couplet, 10 more back squats then 3 rounds of the other couplet, 10 more back squats and finish with 3 minutes of... you guessed it, weighted step ups. Sounds like a lot of work but most will finish somewhere around 20 minutes. Let's get started... Good Luck!
Carol gave the morning session a shot and though she did the WOD by herself, she had a great time. She had a smile on her face when she started AND when she finished. Outstanding... Flight plan needed here? Yep!!
Here is everybody getting started with the weighted step ups. This will certainly warm a person up. We have: Peter, Daniel, Hernan, Gina, Antonieta, Nelly and Josh. This group seriously worked their asses off... Sweet!!!
Guess who stopped by today... Sam P. and it has been a while for him. He had a chance to stop in and say hello. So glad he is doing well and we hope to see him come summer time. Keep Crossfitting, it does a body good!
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