:startwod:
Warm Up
Run 1 Mile or Row 2000 Meters
Workout of the Day (WOD)
Back Squat 10-8-6-4-2
Rest as needed then:
2 Rounds of Barbara for time:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
:endwod:
A few things worth mentioning that I witnessed tonight. Above Mike B who just turned 50 not long ago. He weighs in at around 170 – and I watched him Back Squat 285 for 2 reps with ease. Mike B has been with us for about 7 months (I believe) and his fitness level has gone thru the roof. Great Job!
Second – Lisa W who has been with us for about 5 or 6 months who runs about 110 pounds back squatted a PR (personal record) 155 pounds. Last time she tried it she had a hard time doing 135 pounds for 1 rep. Regardless of what some critics say about CrossFit Training – It will not only put you in the best Cardio Shape of your life – You will increase your Strength and Power along with the other 10 general skills.
