Good luck to all the teams competing at “Not Your Average Joes” down at North Shore CrossFit. If you have a little extra time on your hands today, come on down and show your support.
Warm-up
3 rounds
10 PVC dislocates
10 figure 8’s w/PVC
10 push-ups
2:00 of DU practice before and after
Mobility
Group mobility session
Strength
Superset; no rest between movements. As much rest as you need after.
Bent over row – 5×10 AHAP
Ring dips – 5×10
WOD
“Beat the Cheif”
100-80-60-40-20 DU’s
50-40-30-20-10 wall balls (20/14#)
25-20-15-10-5 burpees
After every round, row for 15 cals
Challenge
See you all tonight at 7:30!!!!
