Wednesday 8 August 2018 – Box Wash Day Three

Happy Hump-Day! It’s the mid-point to the week unless this is your CWS week (if you partake of that). If it IS, then this your Thursday and you always work hard on Thursday, right?!?

Today we have some traditional Unknown / Unknowable CrossFit for the skill work, come on in and see what the coaches have in mind. It could be anything from work on the pistol squat with transitions to handstand push ups to rope climbs. The only way you’ll know is to come on in and see.

After the mystery skill, today’s METCON is a chipper. Five movements at a moderate weight (think larger sets of unbroken reps) and EMOM 4 burpees.  As with any WOD with integrated EMOM work, the faster you get through the movements, the less EMOM burpees you will have to do.

ATTENTION: THIS DOES NOT MEAN MAKE IT SO LIGHT THAT YOU CAN TEAR THROUGH IT.

Strength builds and excels with challenge, if you want easy go do Paul’s circuit class. Come here and build mental and physical toughness. You want to be the best version of you possible, find a challenging weight and work it.

SKILL:

Coach’s Choice

WOD:

Air Force
20 thrusters (95/65)
20 sumo deadlift high-pull (95/65)
20 Push Jerk (95/65)
20 OHS (95/65)
20 Front Squats (95/65)

*EMOM complete 4 burpees & start workout with burpees

TODAY’S BOX WASH:
0615 – Move equipment back onto floor

1630 – Clean top of blue wall

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