150129 ~ Happy Birthday....Lol! Just Kidding!
Many of you are happy to see that we are not running a special birthday WOD today.....we are now back to our regularly scheduled program!!
***Notice...Coach D will be away tonight. The 5:30 and 8:30 Weightlifting sessions will move to an Open Platform format. Coaches will be on hand to offer technique and tips! ***
Every 2 min x 12 min
Complete the following:
3 Backsquats @ 85%
8-10 Kipping Ring Dips
**Focus is on solid technique and efficient use of hips. If using bands, must complete all rips strict!**
Complete For Time
21 - 18 - 15 - 12 - 9 - 6 - 3
Push Press (135/95#)
Posted on Thu, January 29, 2015
by CrossFit Canuck