WOD 02/23/15

Deadlift, Heavy set of 3

WOD: “Diane”
For time:
21-15-9 of:
Deadlift (225/155 lbs)
Handstand push ups

 Post WOD mobility: Hamstring and quad smash with lacrosse ball, hamstring stretches

11:00 Strength Class: Max Effort Lower
Lift: Back squat, heavy single
Accessory work: 3 x 3-6 Heavy sumo deadlifts, 3 x 10-15 banded KB swings,
sled lat. pull downs 3 x 10-15, GHD sit ups 2 x 15-20
Mobility: Hamstring and glut smash, followed by super couch stretch

Reminder: A few schedule changes will take effect this week:
-Mobility Class moves to Wednesdays at 6:30 pm, it’ll not be on Thursdays for at least the next 5 weeks.
-Sunday 9 am is no longer a structured class, it will be an Open Gym time from 9 – 11 am for the 5 weeks of the CrossFit Open.
CrossFit Open WOD schedule: (WODs cannot be completed during class times, no exceptions)
Thursdays 6:30 – 8:00 pm
Fridays 3:00 – 4:30 pm
Saturdays 10:00 – 12:00 pm
Sundays 9:00 – 11:00 am

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