“Nobody can go back and start a new beginning, but anyone can start today and make a new ending”
Strength: DL, 85%, 3 Reps every 30 seconds for 6 rounds. (0,30,1:00,1:30,2, 2:30)
*Proper form is a must. Maintain tension in your midline. Arched back. Back Engaged
Interval Work: 5 Individual Rounds of:
- 10 Power Snatches (75/55)
- 100 Double Unders
- 15 Slam Balls (50/30)
- Record time and rest two exactly 2 minutes
- 25 min cap
- 5 Separate scores (each score should represent the time worked ex) 2:01, 2:13, 2:11, 2:08, 1:59)
- For this WOD, the interval work is designed to give you about a 1:1 work to rest ratio. Your goal is to keep the rounds at about 2 minutes of work. Scale yourself up or down appropriately.
Cool Down:
If you finish the 5 rounds in under 20 minutes, perform 5 minutes on the assault bike at a conversational pace.
Shoutouts: none
Box News: none
Schedule/Event News:
- April 30th, 2016: SteelFit Qualifier: Come Support Kevin, Kaitlin, Jenna, Ryan, Kyle, Alex L
- May 14, 2016: Greek Festival Outing
- May 30, 2016: Post Murph BBQ
- June 11, 2016: CrossFit By the Shore Summer Slam Comp
- June 25th, 2016: 4th Annual Tri State Games
- July 16, 2016: Rafting Outing
- July 30, 2016: War at the Shore Comp
- August 6-14, 2016: Fitness Tour 7: Reunion Tour, Austin TX
- Team Saturdays: Season 2
