WOD - Friday, 6.26.2015

Hope you loved the IMT Thursday WOD -- as we all gets more used to the format, we'll be able to keep the classes on time better.  Thanks for everyone's patience today! and crushing the workout!

You may have also noticed, we're now stocking the delicious recovery treat Kill Cliff at the front desk as well as KC Bars.  Pay at the front desk and enjoy.  We have all four flavors including tasty, double awesome, free fall, and berry legit!
 


CROSSFIT
WARMUP
400m run
10 strict pull ups

Review rope climb technique

10 air squats
10 jumping squats
10 back squats (barbell)

Review transferring weight from the floor to back rack

*** 10 minutes to built to workout weight, practice rope climbs, double wrap your shin, etc.

U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit's helicopter crashed in Wardak province, Afghanistan. 

He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan. 

"Brian"
Three Rounds for Time
5 Rope Climbs
25 Back Squats (185/115)

** These back squats come from the floor.  If you are at all uncomfortable transferring weight from your front rack to your back rack you should be using a lighter weight that you can easily control.  We will go over this in the warmup.

FITNESS (11AM)
WARMUP
2 rounds With a KB: 6-6 Push Press, 6-6 thrusters, 6-6 snatches, 10 hollow rocks, 10 lemon squeezes

WOD 1
3 rounds of 10 pull ups, 10 push ups, 10 burpees

WOD 2
21-18-15-12-9-6-3 KB swings (53/35), box jumps