STRETCH AND RELEASE TONIGHT AND
WEAR SOCKS TODAY
SEE YOU ALL IN MOBILTIY TONIGHT

ME – ROPE CLIMBS IN 10 MIN, PLEASE
SHARE THE ROPES OR DO THIS PART AT THE
END OF WOD INSTEAD OF THE FLOATER MOVES
Team CrossFIt – Waiter walk – YouTube
https://www.youtube.com/watch?v=Th41Un1J6oQ
WOD for time
Four sets of:
8ps DB Bulgarian Split Squats , back foot on small box
Rest 45 seconds between sets
5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm)
(go as heavy as possible; after the fifth push press, go directly into the walk)
5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm)
Rest 45 seconds
Three sets for times of:
Run 400 Meters
15 Dumbbell Thrusters (55/35 lbs)
floater move 2-3 x
work on weak skill 2 min
or
10 box jumps