Warm up: 10 minutes sand bag getups
Skill: Back Squat 5x5x5
WOD: 21-15-9 reps of:
10 minute time cap
Wow! What a quick burner! Awesome efforts from everybody today. All of you hold your head high and be proud of yourself. Ya’ll dun gooood! Did anybody else have a difficult time with the steering wheel after today’s WOD? Man, I could hardly drive.
Just a reminder that the first person finished with the WOD is the first Cheerleader! We all need to encourage each other and offer support. We are on the same team here, we warm up together, we learn together, we grow together and we struggle together. We are forging ourselves into fitter, stronger, more capable beings together. Sometimes a little positive energy flowing your way is all you need to finish the round, sometimes it isn’t. But you’ll still appreciate the support. So don’t be in a hurry to put your bar away, catch your breath by giving it to the other person busting their ass.
Virginia is working through Foundations. Watch for her soon in a WOD near you!
Rocky showing awesome extension! That’s what I’m talking about