WOD for 26 MAY 2016

0500, 1130, and 1630 at Fredericks Gym

Today is a recovery day but we are going to add a little bit of sauce to it.

Since Fredericks is closed Friday I am going to post Friday’s WOD. Feel free to knock it out if you feel thus so compelled. For everyone else who needs a break we are going to knock out a max set of HSPUs. We have been working on HSPUs all month so hopefully we can see a pretty significant improvement in that area.

Julie Foucher (our programmer) will be competing in the Central Regional all weekend and you can watch her on Crossfit’s youtube channel. She is doing the same workouts as us so watch and learn haha!

Warm Up:

2 rounds

Kneeling Shoulder Stretch, 1 min

Thoracic Spine Mobility, 1 min

20 Prone Dislocates

20 Prone Behind The Neck Press

20 Dolphin Push-ups

20 Shoulder Taps



Max set of HSPUs





Complete as many rounds in 20 minutes as you can of:

Run, 400 m

max rep Pull-ups

(Score this by your amount of pull ups)


METCON II (optional):

Complete as many rounds as possible in 10 mins of:

15 GHD Sit-ups

Overhead Walking Lunge, 45/35 lbs, 40 ft


Cool Down:

Forward Fold w/ Shoulder Ext, 2 mins

Pigeon Stretch, 2 mins

Couch Stretch, 2 mins

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