WOD – Saturday 1/6

Remember, today is bring a friend day to benefit Big Brothers, Big Sisters. There will a raffle with some awesome prizes. Grab your closest buddy and force them to come to CrossFit with you for the day. See you there!

Sign into Wodify and spend 2 minutes in Z1
Then, 3 rounds
10 KBS
10 sit-ups
10 lunges

Hamstring mobility to prep for strength

E2:00 for 12 minutes total
First minute complete 5 deadlifts with exactly :10 between each rep.
Then, immediately complete 10 ring dips or a progression
*for weight on bar, think 55 to 65%
Good power work. If you stick to the percentages.

“Mid Range”
1:00 max effort at each station, complete 4 rounds total, no rest between rounds
KBS (70/53#)(53/35#)
*score is total reps
Pretty self explanatory here. Work for the entire minute. Don’t game it.

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