Workout of the Day (WOD)

Monday 5/22/17

The weather should be beautiful this week and we are still testing more 1 reps.  What a great combination!!!! Come on in and workout while getting some sun.

Be on the look out for our Memorial Day Schedule.  We will be running a modified class schedule.

Strength:
Establish a 1RM Deadlift
This should take 20-30 Minutes.  If you break form, drop the bar.  Don't let your back get out of position, think of this as 1 Rep Max for quality!!!!!

What does a perfect deadlift look like? Well at CrossFit Interbay we make sure we prioritize the spine. Think of the shoulders and hips as book end to the spine. Keep them in a line and you are a winner!

WOD:
Mx & Rx
8 Minute AMRAP (AS many REPS as Possible)
50 Burpees (Mx) 60 Burpees (Rx)
Then with the remaining time of the 8 minutes Max Wall Balls (20/14 10 foot/9 foot target)

Rx+ & FB
8 Minute AMRAP
75 Burpees
Then with the remaining time of the 8 minutes Max Wall Balls (Rx+ 25/16, FB 30/20 to a 10 foot/9 foot target)

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