Sorry G for the misprint! I named Bo in the pic from yesterday when in fact it was Conrad and Gaylen going overhead. WTF was I thinking! That's what 6 night shifts in a row does to ya.....
Another solid week of training with more improvements and PR's being set. You all deserve a day off....too bad its not today! Take tomorrow off and rest up. All of you following the zone challenge will weigh in Monday!
Today:
warm up with clean and jerk
work up to 90% - 5 sets of 1 rep
WOD: 4 rounds
Tire flip - teams of 4 - 400 meters
Heavy Bag Carry
Virtual shoveling
It's a relay - teams of 2 perform tire flip/2 man bag carry while remaining team mates shovel as many reps as possible until 400 m is complete. Score is total number of shovel reps.
Johnnie C. one of our newest members. When you see him around the gym be sure to introduce yourself.
From crossfit.com site:
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