*you can pause in full arm extension with plank only.
25 jumping lunges
Technique/strength focus - Front squats
Running WOD for Tues November 24 @ 5:15 PM (note earlier evening time)
WOD: Mini Time Trials
Cover as much
distance as possible in each of the specified time intervals.
6min TT then
3 min rest
4 min TT
then 2 min rest
1min TT then
30 sec rest
30 sec TT
then 15 sec rest
15 sec TT
We are starting
early so that people who want to go to the WVU basketball game can still
Our second WOD for this week will be the Stonewall Jackson Middle School Turkey Trot 5 K Run/ 2M
Walk at Kanawha State Forest Thanksgiving Morning at 9:00 am. First
prize for each age group is a turkey. Info on the race and an
application can be found here. http://tallmantrackclub.com/Race%20Apps/SJ%20Turkey%20Trot%205k%20Entry.pdf
You can enter the day of the race. Wear your Crossfit Shirts!