Hey Folks!
Good weekend! It looked like an awesome WOD – lots of thruster goodness. You’ll thank me when Fran comes up next!
Paleo Cookie Exchange – Write your names on the board if you’re going to partake – We’re planning on doing it Early december (maybe the weekend of the 7th?). We don’t necessarily have to have a get together either… It can be a drop off your cookies and in a day or two pick up your assortment of cookies type of deal. Let me know what you think!
I’d like to start up a competition WOD of some sort maybe once a week for those interested, or curious about competing in the CrossFit Games Open.
Warm up
Not for time – 2 rounds:
Squat hold for 30 seconds + 5 squats, Groin stretch with band, 10 walking lunges
Back Squat 3×3 @ 90%
5 Rounds for time:
10 Chest to Bar Pull ups
10 Burpees
10 second 1-elbow/1 foot plank + 10 seconds on the other side
Stretch – Hamstring Floss & Pigeon pose (I think… I’ll verify with Lisa)
See you in the gym!
Adam, Eric & Katie
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