Beginner WODs: Thursday 120823

Beginner WODs (check schedule for times and locations)
Your choice:

A: Back Squat 3×5

B: 5 Rounds, Not for Time:
Max Ring Rows
Max L-Sit

OR

Make up the CrossFit Total if you missed it this weekend.

Thanks to morning-regular Ari M. for this adorable pic of his baby Benjamin, already getting in on the weightlifting… :)

Here’s what’s on tap for Friday’s beginner WODs (check schedule for times and locations):

Here’s what’s on tap for Friday’s CFE running WODs at 6am, 7am, 8am:
A: Russian gymnastics warm-up

B: “Diane” Scaled
21-15-9 reps for time:
Dead Lifts 185#/125#
Handstand push-ups

CORRECTION!
A: Extended Mobility Work
B: Tag-team “Fran”

Here’s what’s on tap for Friday’s CFE running WODs at 6am, 7am, 8am:
It’s Tempo Interval Friday. We are running a pace that mimics a 10K race pace! These are must NOT miss days, says Coach Heidi, if you want to bring your pace per mile down! And who doesn’t want that?!

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