Today’s WOD is a blend of some Underground Strength with a few more traditional CrossFit movements. The sandbag and the farmer’s carry are nothing more than flat out work. Pick up something heavy and move it a certain distance as fast as you can. Keeping in mind, of course, that you return to the Hut to get in 40 reps of wall ball shots and heavy russian kettle bell swings.
One of CrossFit’s hallmark programming guidelines is to “Move Large Loads Long Distances Quickly”… and so it goes.
Saturday Class Reminder:
8:45am session is a 5km run (sub 5km row)- meet at the Hut as usual
10am session is the Saturday morning partner/team WOD
Friday WOD 7, 9, 10am and again at 3 and 5pm
Two rounds for time of:
200m sandbag carry (100/70/50#)
40 wall ball shots (20/14#)
200m farmer carry (70/53/44#- KB or DB or Mix)
40 KB swings russian (70/53/44#)- same as one KB
Post time and loads to chalkboard/journals