Workout of the Day (WOD)

Wednesday 6/15/11

Remember warm ups will start together at the top of class.  If you'd like to come in early and start on your own, you're more than welcome.  If you come in early and aren't sure what to do, chit chatting with your fellow crossfitter always works because when a lot of you try warming up while talking, you struggle with the "warm up" portion of it.  Walking and talking isn't a talent for some of you :-) 

Oh, and be sure to register for classes.  If you're going to miss a class you registered for or want to come last minute, text and let me know.  You can risk coming in without but you risk there not being enough room, where we will move you outside, squeazing you in the back with the other non-registerers :) or sent to the bleacher seats for the workout.

Strength:  Backsquat 3-3-1-1-1

WOD:  15 Minute AMRAP

4 Handstand Push-Ups

6 Bodyweight Deadlifts (what's a body weight deadlift you ask?  To get Rx, you must deadlift your body weight.....if some of you try passing that you weigh 75 pounds, I'm going to raise the Bull $hit Flag.  As always, we will scale for each individual)

12 KB Swings (55/35)

Here is a sweet picture of Matt.  You know what makes this picture sweeter...before this WOD his fiance Valery kept going no no no no no you shouldn't do this WOD at this weight.  But Matt knew his body better and killed it.  Congrats Matt, Cherish this "I told you so moment" you won't get many, if any, during the marriage.  I'm still waiting for my first one with Erin.

Congrats to Shawn for beasting his very first WOD with a heavy deadlift element in it.  Great job.