CrossFit Cape Cod Workout Of The Day, Friday 4/3/2014

3
Apr

CrossFit Cape Cod Workout Of The Day, Friday 4/3/2014

CrossFit Cape Cod

Workout Of The Day

Overhead Squat*
5-3-3-2-1-1

Followed By 

21-15-9
Toes To Bar
Wall Balls 20/14, 10’/9′

*If you don’t have the overhead squat, do overhead lunge 10-6-6-4-2-2 then practice overhead squatting technique.

MOBILITY/RECOVERY CLASS AT 6:30pm!!! It’s awesome. Be there and you’ll be awesome too!!!

19 Responses

  1. 15# OHS, 7:03, 12# ball
    Did very light OHS with bad shoulder, but didn’t feel half bad.
    Very impressive OHS pr (I think) by Erin G. coming back to get it after the WOD.

  2. A) walking lunges- worked up to 60# with an extra set
    B) 5:37 8 lb WB. knees to chest…they’re slowly getting higher!
    Fun WOD tonight, and the first week I’ve made it 5 consecutive days! 🙂

  3. Felt good to be in the box first time this week. 50# OHS. So light compared to all those other strong woman, but it is what it is

    Enjoyed Amy’s yoga class a lot.