Friday 9-02-16 WOD

Some of the Starke girls relaxing at the pool after the first event at the 2016 Starke Games. 

Sorry ladies, no swim up bar this year... 

Friday 9-02-16 WOD

CrossFit:
A.
Back Squat 3x5@80%

B.
Front Squat 3x3@80%

C.
BB Abdominal Roll Outs 5 sets until failure

For abdominal roll outs use a barbell with minimum 25# plates a side. Start in a kneeling position on a green mat or an ab mat. While maintaining a straight and rigid line from your knees to your shoulders reach out rolling the bar away from the body with your arms (hands should be shoulder width apart on the bar). Reach out as far as you can while maintaining tension in your abdominals. DO NOT go so far that you lose tension in your abdominals and your lower back kicks in. Find your end range and hang out in there for as many quality reps as you can in each set. Rest as required.

Fitness:
A.
Back Squats 3x5@80%

B.
12 Min AMRAP
Run 200m
5 Double Bell Clean & Jerk
5 Double Bell Front Squats
Max Double Bell Overhead Hold
5 DB Burpees (heavy)

C.
Same as CrossFit (SACF) C.