WOD - Friday, 6.5.2015

Rob doing a lot to improve this photo

Rob doing a lot to improve this photo

CrossFit Kids Sunday Sessions are continuing during the summer.  The 4-7 grade group will meet 5:15 -6:00pm June 14, and 28; July 12, 19, and 26; and Aug 2.  Other students are welcome to join the current group.   Pick up the registration form at the front desk!

In addition there is a sign up sheet at the front desk for PreK - grade 3.  Coach Molly is looking to add classes for the younger crew 3:15 - 4:00 and/or 4:15 - 5:00 on the same dates as above.  Feel free to call her at  516-850-5628.

HERO WOD FRIDAY!

WARMUP

1 min double unders
400m Run
10 burpee broad jumps
20 air squats - hold at the bottom every 5
10 box jump step downs (low/medium/workout height)

w/ a bar
10 clean lift offs
10 power cleans
10 front squats
10 squat cleans

10 minutes to prep for workout and warmup to squat clean weight

"SHIP"

Nine rounds for time of:
Squat Clean (185/115)
Burpee box jumps (36/30)

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

FITNESS (11AM)
WARMUP

200 m run, 10x knee to chest to sprinter.
10x walking samson stretch, 5x inchworms

2 rounds of 10 beat swings, 10 dips, 10 hollow rocks, 10 situps

WOD
RIJN 
2 RFT 29 Air squats, 200m run, 29 burpees, 200m run, 29 jumping lunges, 200m run, 29 pushups