We will be in Chicago on Saturday at a day long gymnastics seminar with Carl Paoli of Gymnastics WOD. Due to this, Saturday the 15th will be an Open Gym format from 9-11am. There will be a posted workout for that day and you can work through it at anytime. This will not count for one of your classes for the week.
Also, get your orders in for meat from VDL as soon as possible. Take a look at what is available here and e-mail marcus@crossfit414.com with your order.
Strength/Skill:
Front Squat- 5,5,5,5
Workout of the Day:
Complete as many rounds as possible in 8 minutes of:
20 Kettlebell Swings
20 Walking Lunge Steps
20 Sit Ups
rest 4 minutes
Complete as many rounds as possible in 8 minutes of:
10 Push Ups or Handstand Push Ups
10 Calories on the Rower/Airdyne
