**UPDATE! 4:30-5:45pm will now be Open Gym. 5:45pm Class is cancelled. Check back about tomorrow’s classes.
No 5am or 8:15am classes tomorrow. No snow plows will be plowing until the afternoon. We will reevaluate for the 4:30 and 5:45pm classes. If you would like the door code to get into the gym, text Mel 605-645-2216.
WARMUP
10 min AMRAP
1 min cardio
:30
10 plank shoulder taps
3 inchworms
3 push-ups to down dog
10 light DB press
Then…
Coach’s Choice
STRENGTH
Strict Press
5-3-1-1-1….
Build to a heavy single. We will use the number for our next cycle.
WOD
Rx:
Buy In: 500m Row
1 Wallwalk
10 Double Unders
2 Wallwalks
20 DU
3 WW
30 DU
4, 40
5, 50
Buy Out: 500m Row
Rx+ then does 4,3,2,1 followed by a 500m Row
Fit: 1 Wallwalk or 20 plank shoulder taps per round, the same about of single unders
OPTIONAL POST WOD
3 min easy cardio
CrossFit Reserve 