Workout of the Day (WOD)

Monday 9/24/12

Our CrossFit Interbay co-ed flag football team got their first win last week, come check us out and grab beers afterwards, Tuesday 9pm at Loyal Heights Field.

The sidelines are just as much fun as playing in the game

 Strength:

5x5x5x5x5 strict dead hang chin ups (use the lightest band to get the programmed reps or add weight if you need to)

WOD:

3 Rounds

5 Squat Clean Thrusters (155/105)

10 Toes to Bar

200m Run 

A couple of things to put a smile on your face and get the week kicked off right :-)

Friday scores