WOD 11.11.15

Workout of the Day – Wednesday, November 11, 2015

Warm-Up

Play a Game!

Skill Work

3 Rounds of:

30 sec GHD Static Holds (sit-up & back extension)

Strength

8:00 EOMOM of:

• 8 Sumo Deadlifts (increasing weight, as able)

MetCon

CrossFit Baseline (For Time):

• 500 m Row
• 40 Squats
• 30 Sit-ups
• 20 Push-ups
• 10 Pull-ups

Today’s Coaches

• 5:30am-Michelle
• 6:30am-Trice
• 7:30am (101)-Trice
• 8:30am-Rick
• 4:00pm-Trice
• 5:30pm-Rick
• 6:30pm-Nora
• 7:30pm (101)-Nora