20170927

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

 

Cool Down:

Banded lat stretch – 2 min per side

 

Banded OH stretch – 2 min per side

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