WOD – Friday 9/1

So, Septemeber 1st is always a bitter sweet time of year for me. It marks the obvious, summer is coming to a close. We start to lose the warm weather and the long days. But also, our weekends start to slow down, the kids go back to school and our schedules start to have a little bit more consistency to them. Fall is the perfect time to wipe the slate clean and start fresh. To really commit to building a better you. The very first step is to determine your why. Why do you prioritize health? What is your true source of motivation? Days when you want to sleep in, or go straight home after work, think about your why and get your ass in the gym.

“You don’t have to go to the gym. You don’t have to pick up the kids. You don’t have to go to work. You get to.”
Ben Bergeron

This month’s challenge is going to be meters accumulated on the hoof. So sprinting, jogging and/or even walking. Must be done either before class or after class at the gym. This one cannot be done at home. Our goal is 250,000 meters in the month of September. Can we do it?

3 rounds
200m run
20 air squats

CFP squat mobility

A1. Box squats – 8×3 @ 55-65% of your 1RM back squat
A2. Box jumps – 5 AHAP; must step down
No rest between A1 and A2, rest 2:00 between sets. Only perform 5 sets of the box jumps.
Box squats are up from last week. Same rep scheme, just a heavier weight. Remember, really wide stance to ensure a completely vertical shin. Box height should allow the squat just to parallel. Do not rock out of the bottom of the squat. Simply stay tight and drive through the heels.

“Flock of Gulls”
16 min AMRAP
20 pull-ups
400m run
30 wall balls
CrossFit triplet for the week.

Accessory Work
3 rounds
10 around the worlds (5e direction)
10 back extensions
10 straight arm sit-ups with plate locked out OH

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