WOD: 9.13.17

Announcements

SPECIAL SATURDAY STREET FAIR HOURS
7-12: REGULARLY SCHEDULED CLASSES
12-1: OPEN GYM
1-2:30: OLYMPIC LIFTING
3-4: STRONGMAN
5-6: LINDA (AKA 3 BARS OF DEATH)
*SPECIALTY CLASSES WILL NOT COUNT AGAINST ATTENDANCE LIMITS*
**THERE WILL BE NO PARKING, BUT YOU’RE A CROSSFITER. WALK YOUR ASS OVER!**

CrossFit Invasion – CrossFit Classes

Warm-up

General w-up (No Measure)

3pt calf stretch

Crossover Hamstring 10x

Hip Mobility Circuit

– Atlas Stretch 30 sec hold each leg

– Spiderman Stretch 30 sec each leg

– Pigeon Stretch 30 sec each leg

Bootstraps 10x

Plank Hold 1min.

Jog 400m

Shoulder Mobility Circuit

Overhead Squats 20x

Push-ups 15x

Hollow Rocks 20x

Pull-ups 10x

DYNAMIC EFFORT LOWER BODY

Box Squat (@60% with bands for 8 sets of 3 reps)

W.O.D.

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here