Skill: Front Squat % Work (10, 8, 4, 2, 2) %55, 75, 85, 90, 90% – Week 5 of 6
(0:00, 2:30, 5:00, 7:30, 10:00)
(SINCE WE USUALLY BACK SQUAT ON THURSDAY…BUT THURSDAY IS THANKSGIVING, BACK SQUAT % WORK CAN BE DONE ON WEDNESDAY, THURSDAY, OR FRIDAY BEFORE THE WOD)
WOD: 3 Rounds of AMAP
- 1:30 Max Row (Calories)
- 1:00 Min Rest
- 1:30 Wall Balls
- 1:00 Min Rest
- 1:30 KB/DB Burpee Box Step Over 20″ (50/30)
- 1:00 Min Rest
- = 1 Round = 1 score of cal + wall ball + Step Over
- *3 scores total by the end of the WOD
- = 1 Round = 1 score of cal + wall ball + Step Over
5 people need to start at row, 5 people need to start at wall balls, 5 people need to start at KB/DB Step Over (if more than 15 people then someone has to use assault bike)
Shoutouts: none
Box News:
Schedule News:
- All of December: No 3pm Classes
- December 8: No 6:10pm or 7:15pm due to event at the box
- December 12 -THERE IS BOOTCAMP (updated)
- December 24,25,31,1 – limited schedule due to holidays
- November 28 – Pete’s Shenanigans
- December 5,12,19,26 – BenchMark Saturdays
http://isabellafitness.com/25315-2/
Events:
- December 8, 2015 – WOD, FOOD, and Women Only Night
- December 12, 2015 – Presidential Fitness Comp 2015
- December 18, 2015 – Holiday Party
- December 18, 2015 – Holiday Party – Use this link to sign up: https://m.signupgenius.com/#!/showSignUp/30e0e45aba92faaf94-crossfit
