wod

7.3.14 WOD

By 07/02/2014 No Comments

Nice Pull Up Rachel!Friday Night Fights is back!  Keep your calendar open 7/18 for the 2nd edition of Friday Night Fights! Fun, Sweat, Refreshments, and a little bit of friendly competition.

Modified schedule this week:

7/4 There are NO classes at the gym.  The WOD is the Lone Tree Liberty Dash!  Click here for info!

7/5 & 7/6 There is only a 9am F.I.T & 10am CrossFit

Tabata Air Squat/Bear Crawl (alternating between the two, only one set of tabata)

In 10 minutes…
Row 1000 meters, then in remaining time,
10-9-8-7… Pull Ups
5-4-3-2… Wall Walk

AMRAP 3: Pistols

Stiff Muscles? Poor Mobility? This is a great video about the difference between mobilizing and stretching.  Mobilize before a WOD, Stretch after!  Stretch after to improve stiffness.

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=tdvJGaSB_Z4[/youtube]
Shean

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