New Albany, Wednesday, 05/09/18

CROSSFIT

*Deload Week

Strength
Back Squat
3×6
*3s ecc, 3s iso. Build 5-10 lbs each set. Stay light. This is practice loading for next week.

Metcon
For time:
10-1
Wall Balls (20/10, 14/9)
Ball Facing Burpees

COMPETITION

2 Rounds NFT: 
8-10 Stationary Dips (use bullhorn rig attachment)
10 Bench Supported SA DB Row (R)
10 Bench Supported SA DB Row (L)
10 DB Curls (curl with both arms at the same time) 
*Only 45sec rest between movements.

LEANX

A. 6 Min AMRAP:
12 DB RDL
12 DB Push Press
12 DB Tricep Extensions

B. 20 Min EMOM:
1. 100m Sprint
2. Ropes
3. Plate GTOH
4. Hops to Plate

BOX NEWS

• Whole30 Pitch-In and Going Away Party for Cory – This Friday at 7:30pm, at 4B New Albany. Bring Whole30 and non-Whole30 dishes. Challenge rules kick-off Monday, 5/14. 
• Special Family Mother’s Day WOD Sunday (5/13) at 1:00pm! Bring the whole fam! The WOD will be friendly for all ages.
• Whole30 rules go into effect on Monday (5/14)!