Saturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.
Lower Body Dynamic
1. 10 x 2 Reps Deadlift @ 55%
2. 5 x 5 Overhead Squats
3. 5 x 5 Reps Glute Ham Raises
Four Rounds
1a. 15 Pullups
1b. 10 Ring Pushups
Four Rounds
2a. 10 Sandbag Clean + Squat Drop
2b. 10 Jumping Lunges
Four Rounds
3a. 50′ Alligator Pushups
3b. 200′ Tire Drag
Five rounds for time:
- 400m Run
- 25 Pullups
This was the third WOD at the 2010 CrossFit Games AL/MS/TN Sectional. You can get a taste of what 41Fitness trainer David Sumner and friend Christina Van Der Hulst experienced.
