Monday, October 13, 2014

Happy Columbus Day! Regular WOD schedule today. If you don’t have to work and noon is too late, you can feel free to come WOD with me at 10am (arrive at 9:45am for mobility).
If you missed this FB post, great deal on oly shoes!  Pendlay oly shoes for $99 w free shipping!
http://www.muscledriverusa.com/Pendlay-Weightlifting-Shoes_c_715.html?mc_cid=77f2617ef1&mc_eid=f403573243
For those of you who missed the mobility seminar last week, we have thrown together a link with a bunch of mobility videos. I would like to see more athletes dedicated to mobility before and after class, this will help you get stronger and keep your body healthy! You can find this link as an event on the WOD page:  https://ballstoncrossfit.com/mobility-everyday-event-in-your-life/
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Fitness:
Front squat, find a heavy double
7 rounds for time:

• 7 thrusters, 115/65
• 6 muscle up transitions

Performance:
Front squat, find a heavy single
7 rounds for time:

• 7 thrusters, 135/80
• 3 muscle ups

Ab finisher