September 3, 2015

Happy Birthday Stephanie T, Daniel M and Tricia E!

CrossFit/Competitor
REST DAY

CrossFit 101
WOD: 4 Rounds for Time
Run 200m
2 Rope Climbs
Run 200m
4 Walk Climbs
*Rest 2 minutes between rounds.

CrossFit Prep
Skill: Muscle Up Progression #2
WOD: 3 Rounds for Time
12 Med Ball Cleans
9 Burpees
5 Shoulder to Overhead (75/55)

CrossFit Teens
Skill: Ring Progressions
WOD: EMOM x 15:00
1) 25 Double Unders
2) 5 Clean & Jerk
3) 2 Muscle Ups

Incendia Strongman
1) Shoulder Press 1RM
2) Shoulder Press 20 reps for time
3) Tabata Deadlift @ 50%

Incendia Endurance
WOD: For Time
4 x 400m run (each)
60 yards sled push ***
3 x 300m run (each)
60 yards sled push ***
2 x 200m run (each)
60 yards sled push ***
1 x 100m run (each)
60 yards sled push ***
***Teams of 2.  30 yard sled push each – resting member is sitting on the sled.