Friday – 180119

ANNOUNCEMENTS

  • Ethan’s Going Away Party is TONIGHT!!!
    • When: This Friday (1/19) at 6:30pm
    • Where: Wheat Ridge Lanes – 6595 W 38th Ave.

SWOD

Every 90 seconds for 9 minutes (6 sets):
Handstand Push Up Negatives x 3 reps (5-8 seconds down)
Note: Press back up if you can, if not, just drop down and kick back up

WOD

Pick Your Own Poison
You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

SUGGESTED WOD

“Open WOD 12.5”

Complete as many reps as possible in 7 minutes of:
3-6-9-12-15-18-21…
Thrusters (100/65)
Chest-to-Bar Pull Ups

Note: If you complete the round of 21, continue to add 3 reps to each round until time expires.

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