WODs

Wed, May 31 2017

Fri, Dec 15, 2017 at 7:00pm CrossFit Paulding Holiday Dinner
Thu, Dec 20, 2018 at 7:30pm Pizza and Beer Event @ Mellow Mushroom Hiram
Group Warmup 1820170531 MetConAPRIL After Party Challenge 1620170531 Power Hour

Group Warmup 18


(Check In)
Foam Roll Work
Right Quad Inside (:30)
Right Quad Mid/Outside (:30)
Left Quad Inside (:30)
Left Quad Mid/Outside (:30)
Thoracic Hugs Inch By Inch Rock (:15, move x8)
Thoracic, bottom of rib cage reach (:30)

200M Run
3 rounds:
5 slow pushups
10 Slow AirSquats

Barbell WarmUp
5 Good Mornings (bar on back)
5 Back Squats
5 Elbow Rotations (bar on back)
5 Strict Presses + Stretch (reach)
5 Front Squats
5 Stiff-Legged Deadlifts (bar traces the leg, stays close)