It’s sad time again.  We will be saying Good Bye to Coach Kris this Thursday at 0530 with a FUN WOD.  Come see him off!

S/S/S:

Front Squat

3×80%

3×85%

3×90%

65% x max reps

% based on 2RM

WOD:

EMOM for 18

Min 1 – 6 Thruster 115/85

Min 2 – 8 GHD Sit Ups

Min 3 – 10 Evil Wheels with barbell

Video courtesy of Pardiso CrossFit.  Here we have a movement called an “evil wheel.” This movement is good for midline stabilization. it will improve gymnastics, Olympic weightlifting and get you to engage through the lats and into the midline.