Thunderbolt Cup tomorrow, folks! Don’t forget! Earn points for your squadron by doing our WOD!
S/S/S:
Overhead Squat
10,9,8,7,6
Increase weight ea set
video courtesy of CrossFit HQ. Good time to talk about proper positioning of your entire shoulder/back area.
| Higher rep count, so pushing that musclular endurance. Maintain good form throughout! |
WOD:
21-15-9*
Burpees
KB Swing (53/35)
Chest2Bar Pull Ups
*200M run after each set of C2B pull ups
So, order is 21 burpees, 21 KBS, 21 C2B, 200 M run, 15 burpees, 15 KBS, 15 C2B, 200M run, 9 Burpees, 9 KBS, 9 C2B, 200M run
Scaling Options:
KBS -> 35/25
C2B -> Chin above->Ring Rows/body rows
Joint Strike CrossFit 