CrossFit WOD, December 26, 2018

White NoiseNo morning classes. We open today at 4:30pmInspiration”With the new day comes new strength and new thoughts.”
-Eleanor RooseveltWarm-upWarm-upI. Heartrate:
Dynamic

II. Specific:
10 second Hollow Hold
10 Wall Squats
10 second Knee Tuck (parallette)
10 Front Squats
10 second alternating 1 leg L-sit
10 Push Press
10 second L-sit

III. Skill/Strength:
take 2-3 warmup sets of Back SquatsWeightliftingBack Squat (3-3-3-3)15 minutes to build to a heavy 3 rep for the day. For those practicing technique, add a few reps each set and drill in mechanics, while still building to a set that is challenging but not maximal.Thruster (3-3-3-3)15 minutes to build to a heavy 3 rep for the day. For those practicing technique, add a few reps each set and drill in mechanics, while still building to a set that is challenging but not maximal.L-Sit (4 attempts at ME)modify the L-sit to a similar static hold that can be maintained for at least 20 seconds. score your longest set.News*Friday December 28th @ 530pm class- Zach Glaser Moving to Canton Party
*January 1st- TFA Committed CLub starts. Make sure you are logging into classes.
*January 18th @ 7pm at Ale House- TFA Member Appreciation Party

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