Saturday"Partner Hero WOD- Ned"7 rounds for time of:11 x Back Squats (Heavy) (each does 11 squats)1,000 x meter row (split each row) *Waterfall. Once you are done with your squats,...
Bowling ball butt… – 150808
It’s a day late but yes, blue shirt #FlexFriday!
We are getting ready to order another batch of our blue Iron Hero CrossFit shirts.
Tank tops are also [hopefully] on the way. We have hit a slight snag but it’s being worked on. Once we know, you’ll know!
As for the Mobility Seminar today:
Bring your butt in
Bring a notepad if you want to bring a notepad
Water
Bring the rest of yourself as well, not just your butt…
Bring in any questions you may have (I won’t have answers but you can bring your questions in 😉
See you in a while!
Strength/Skill
5×5 Deadlifts
*2:30 clock
*Add weight as you go
MetCon
2min AMRAP
3 Deadlifts (225/155)
6 Pushups
2min rest
4min AMRAP
6 Deadlifts (225/155)
12 Pushups
2min rest
2min AMRAP
3 Deadlifts (225/155)
6 Pushups
*Score is total reps for all 3 AMRAP’s. Yep, gotta do math…
See you at the Mobility Seminar today, everyone!
