WOD - Monday, 9.21.2015

Thanks to all of our members who competed, volunteered, or just came down to the boardwalk and checked out Flex on the Beach.  You helped make it a huge success! 

CROSSFIT
Warm up:

200m row
5 squat thoracic rotations each side
5 Cossacks each side
1 minute plank hold (weighted if possible) 

With empty bar: 10x1 goodmorning + 1 back squat with 3 second pause at bottom 

STRENGTH
Back Squats based off of your recent 3RM

1 set of 5 @90% of your 3RM
1 set of 3 @ 95% of your 3RM
3 sets of 1@100% of your 3RM

This will be a hard effort. Dig in.

*If you didn't find a 3RM two weeks ago, use:
-105% of your recent 5RM
-90% of your 1RM
-an old 3RM and go by feel if you need increase/decrease

WOD
For time:

500m Row
40 Air Squats
300m Run
20 Box Jumps (24/20)
10 Burpees

*This is a sprint! Friday Night Lighters try and top your score!

FITNESS
With a Partner. Partner 1- runs 200m, Partner 2- front plank- SWITCH, 1. runs 200m, 2. Boot straps- SWITCH, 1. runs 200m, 2. inchworm +1 pushup- SWITCH, 10x leg swings (in each direction), 5 x wall walks

2 rounds for quality: A)8 goblet squats- go ass to grass, B) 8 H-R push ups, C) 30 situps

10 min AMRAP 30 KB swings (53/35), 20 burpees, 10 pull ups