Ah Friday how I love Thee

When you have to become an adult and work Monday to Friday (or consistent schedule) the weekend becomes just like it was in school other than its not usually in anticipation of a Kegger but a possible nap or extra time in the gym. Funny how times change.

None the less the box is always waiting and ready to kick your ass no matter how fit you are.. you can always rely on that.

We had a great response to the Wheelwod from Mr. Ogar today and we have another lined up for next week.

This Fridays is a Crossfit Classic

Buy In:

4 Rds:

10 pvc pass thu

10 ring rows

10 push ups

10 wallballs

10 slam balls

Focus: Ogar Strong week 1 Phase 2

Day 2

Floor Press 3RM

no more than 5 lifts

KB Swings 15-15-15

Light

2 Hand DB Rows

AFSAP medium weight

Crawl 5 minutes 30 sec on 30 sec rest

Max Distance

WOD:

Filthy Fifty Wheelwod style

For time:
50 Plyo push ups 4 inch deficit (45# plate)
50 Pullups
50 Kettlebell swings, 12kg
50 ft Crawl
50 Chair Raises
50 Push press, 45 pounds
50 Seated Back extensions
50 Wall ball shots, 20/14 pound ball 9ft
50 Plate hops
50 2-4-1 Battle ropes

Cash Out:

Wheel: 1 Mile Time Trial

Have a great weekend

Stouty