CrossFit Impulse will be closed Saturday and Sunday, December 31st and January 1st. Monday, January 2nd, there will be a 4:00 PM class only.
WOD
Five rounds for time:
500m row
50 squats
30 hip extensions
SCALES
Gold
Five rounds for time:
500m row
40 squats
25 hip extensions
Silver
Five rounds for time:
400m row
30 squats
20 hip extensions
Bronze
Five rounds for time:
250m row
20 squats
12 hip extensions
Note: If a rower is unavailable then substitute sumo deadlift high pull @ 75/55 lbs. Perform 1 rep of SDHP for every 20 meters of rowing.
WARMUP
Dynamic drills
SKILL OR MOBILITY WORK
Skill
Agility course
Less salt isn’t always better for the heart -New York Times
WOW a 1000lb 2 man fat bar deadlift happened today….Jeff Barnett = beast
This was a killer, I will be surprised if I can move tomorrow. 25:14 Rx’D