Workout of the Day (WOD)

Tuesday 10/25/16

I have the link to the pictures that were taken during the CrossFit Interbay 6 Year Anniversary Party.

Part Pictures Link

To access the gallery, use the following case-sensitive password:

Gallery Password: CFinterbay2016

For exclusive access as a Client, use the following case-sensitive password:

Client Password: PercysParty2016

Use the following 4-digit PIN to download photos:

Download PIN: 9937

WOD:
"Diane"
21-15-9
Deadlift (225/155)
HSPU

Post WOD Strength:
3 Rounds not for time
8-10 Strict Shoulder Press with dumbbells
10 Lateral Raises w/dumbbells Coaches will demonstrate and go light (Hold at the top for 1 second at each rep)
10 Front Plate Raises w/10, 15, 25 or 45 plate.  Slow and controlled (Hold at the top for 1 second at each rep)
10 Bent Over Lateral Raises (Hold at the top for 1 second at each rep, go really light with this one. use dumbbells)
*Rest as needed between rounds

Today's Workout



Tomorrow's Workout