First of all I would like to start by saying thank you to those members who are back from last year. Your help in gettingthrought the basics at the start of the year and filling coaching roles while I am busy doing basics with students and other new comers has been invaluable. You have all done a great job of mastering skills and passing them on to others. Monster props to you all!
When I left work yesterday I couldn't help but feeling good about the fact that so many people have come out this year to try and make a change in their life and that they would allow myself and all of the rest of the people involved afterschool to be a part of that change.
For those of you whose bodies are feeling sore from the new work you have been doing, the best way to loosen up is to move. Even if you can't do the full workout, come in and practice some skills, do a part workout, walk on the treadmill, etc. The more blood you can flush through your system the less sore over time you will be.
WOD:
Thruster 10 -1 ladder guys 95 lbs Girls 65 lbs for time (mod = decrease weight)
rest 2 min.
50 Double Unders for time (mod = 100 single skips or 50 box step ups)
rest 2 min.
100 sit ups for time ( mod = 75 or 50 sit ups)
For an instructional review on the execution check out this clip from Jerry Hill at Crossfit Old Town on the excution of the Barbell Thruster
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