Warm up: 500 m row, 10 iron crosses ea, 10 scorpians ea, 10 sit ups, 10 back ext, 10 push ups, 10 pvc good morning Mobility: 10 flat back to forward fold
Skill/focus: Deadlift
1 x 8, 1 x 5, 1 x 3
WOD Deadlift 1. 1. 1
rest 3 min btwn
5 deadlifts 315#/220#
7 box jumps 30"/24"
9 clapping push ups
3 RFT
Post dl 1 rm and time for score
Farm Day: Saturday, Setp. 15th at Sweetwater Organic Farm. Join us for a little old fashioned wod work. Please RSVP if you will be joining us. We will meet at the box 7:45 am for those that wish to carpool. We must be at Sweetwater by 8:30 am 6942 West Comanch Ave. Do your part to support your local CSA!
Shout Out: to all those that PR'd today! And this is only 1 class. . .
Shout Out Board: Coaches, members, everyone--we spruced up the Shout Out Board today please write down your accomplishments. A pr, # of pounds lost, first muscle up/double under/pull up, improved benchmark wod time--anything you've been working on, have accomplished and want to share. We WANT to hear about. Myself and the other coaches don't catch everything all the time so please--grab a marker and help us out. After all--we're all part of the CF Jaguar family!
