Thruster 1-1-1-1-1-1-1 reps
Post loads to comments.
For those not proficient with this lift, you will learn the thruster and then apply it to a non-max-lift WOD.
Here is a LINK to the CrossFit main page for a good demo of the thruster.
Rest Day.
Play a sport or learn a new skill.
“Barbara“
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
For the few of us that did “Barbara” yesterday…
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
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Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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If you are not proficient in these lifts we will provide a training session on these movements as well as an alternative WOD.
Rest Day
For those of you that did not get your WOD in today, we will do yesterdays.
Saturday we will be meeting at CrossFit305 at 6:30am before the Tropical 5k and heading out to Watson Island as a group. There will still be a WOD at 1pm Saturday. Remember, if you registered you need to pick up your packet between noon and 8pm today at the Miami Beach Convention Center or if you cannot do that you can pick up your packet race day. If you did not register, click HERE