WOD

Here's the schedule folks for this A.M. Hey everyone, Team WOD Night was once again a blast! Thanks to everyone who helped out by bringing a dish and drinks.

9AM: On-Rampers Instruction and WOD

10AM-Noon: Come on in and have fun with the WODs below.

WOD 1

Complete 8 Rounds For Time Of:
10 Sledgehammer Strikes Right
10 Sledgehammer Strikes Left
5 Weighted Pull-Ups

Then.......

8 Sled Sprints (100m)
*Rest Time between sprints = 2x your sprint time.

WOD 2

As Many Rounds as Possible in 15 Minutes Of:

5 Front Squats (185/135/95)
10 Floor Wipers (Click link below for demo)

http://www.youtube.com/watch?v=VQLtfH9clx4

WOD 3: Recovery WOD - If you're sore/tired from the week, hit some active recovery.

Complete the following in any order, untimed........

Row 2x5min. - rest 1 minute in between sets. Cover max distance possible.
Run 800m
30 Overhead Squats (50-60% Of 1 RM)
Bench Press: 5x5
3x15 GHD Hip Extensions
3x15 GHD Sit-Ups (or scaled version)
Goat Work or Mobility Work

Below

Continue at own risk: CrossFit 717 may be hazardous to your health........