Today…it pays to be strong!

Warm up:

Fish game!

3 Rounds:
10 hip swings
10 pass throughs
10 step ups
10 ring rows
10 push balls
10 hip extensions

Work out of the Day:

Ground to over head:
5000 lbs

*you choose your weight…then determine how many reps you need!  The more weight, the less reps!

then….

750 m row for time.

ANNOUNCEMENT:
Monday October 31st starts a 5 week DEDICATED PERFORMANCE ENHANCEMENT PROGRAM!  Very specific programing will be designated to every Monday and Thursday.  If these are not days that you typically work out, please consider changing your schedule for these 5 weeks if possible to include these days.  You can make up a missed session on a Saturday, but because some of these days may be fairly involved, you would miss out on valuable coaching available to you during the week.  All other days (tuesday/wed/friday), will be normal CrossFit programming to compliment the program.  The FIRST Monday and Thursday of October will be “test day”.  We need to establish a base so we are able to measure our progress.  Please, if at all possible, try and make these days.  Also, make sure you have journal pages ready to track your daily wods.  WOD Trackers are available for $17 if you would like to purchase one, otherwise use your binder or just bring in a notebook.  I think that covers everything!  This is going to be great guys…PRs here we come!

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