Workout of the Day: Monday, 12.16.13

It’s PEAK WEEK!

If you haven’t checked out our Holiday Schedule be sure to do so so you can plan ahead!  If you are traveling during this Holiday season check out this article by Pat Sherwood of CrossFit HQ and be sure to check the blog for alternative WODs.

Energy and persistence conquer all things.

- Benjamin Franklin

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WORKOUT OF THE DAY:

MOVEMENT PREP: -Lax ball hip flexors (2 min) Supine Leg Whip 5 each leg, Kneel to lunge 10 each leg (alternating back and forth), Over-under the fence (30ft alternating)

STRENGTH: Back Squat – work up to a peak set of 1.

CONDITIONING:

“Fran”
21-15-9 reps of:
Thrusters (95/65)
Pull-ups

Scores from the last time we did “Fran”.

There’s still time to sign up for the “Rittenhouse Run” this Saturday :) 

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