Tuesday WOD – 022117

Last Year's HSPU Workout...

Last Year’s HSPU Workout…

FRIDAY NIGHT LIGHTS
Week 1 is here! The first workout gets announced Thursday night at 8pm on games.crossfit.com! If you are planning to perform the workout during FNL, YOU MUST click the following link and sign up for a HEAT by Wednesday night: https://docs.google.com/spreadsheets/d/1ln8foDjJnGbonm_BelMwBrihZncm-64CVgYXi4B3vZ0/edit?usp=sharing

(Remember, if you don’t complete the workout in class or at FNL on Friday, the only other time you can perform the workout and earn a point for your team is on Sunday morning!)

Follow the link for full details on the Intramural Open.

And don’t forget to Register for the CF Open at games.crossfit.com!

WORKOUT OF THE DAY

Wellness
1. Back Squat – 5 reps Every 2:00 for 6 sets

2. 21-15-9 for time:
Front Squat 95/65
Bar Facing Burpee

Fitness
1. Back Squat – 5 reps Every 2:00 for 6 sets

2. 21-15-9 for time:
Front Squat 135/95
Bar Facing Burpee

Performance
STRENGTH
Back Squat – 5 reps Every 2:00 for 6 sets

METCON
21-15-9 for time:
Front Squat 155/105
Bar Facing Burpee

GYMNASTICS
Accumulate 25-50 reps practicing Kipping Ring Dips

ACCESSORY
GHR – 4×8, add band resistance as needed.
SIngle Leg RDL – 4×8