WOD - 11/21/14

Friday

Skill:  Thrusters

Strength:  Deadlift – 65% x6, 75% x4, 85% x3, 90% x2

WOD:  Partner Iron Tri WOD

  • 2.4 mile Run
  • 112 Walking Lunges
  • 26 Thrusters (115/75)

*Only one partner works at a time.  Reps may be split between partners as needed but movements must go in order.

Congratulations to Razorback CrossFit athlete, Emily Hartman, on finishing her 7th Ironman at Ironman Arizona this past Sunday!    

Post Workout:  Mobility/Stretch

Challenge of the Week:  Max free-standing handstand hold.

*Post score to whiteboard

Schedule Update

Updated schedule effective Monday, November 17th:

Monday-Thursday 5:30 a.m., 8:30 a.m., 1:00 p.m., 4:30 p.m., 6:00 p.m. (no 5:30 p.m. and 6:30 p.m.)

Friday 5:30 a.m., 8:30 a.m., 1:00 p.m., 5:30 p.m. (no 4:30 p.m.)

Saturday 9:00 a.m. Free Open Gym