Another awesome FrostFit with another awesome group of people. You are all truly like family and I couldn't ask for better Friends, athletes, and coaches. Thank you all.
With that being said if any of your asses show up to the gym tomorrow wanting to workout after competing this weekend you will be sent home! I suggest taking until Thursday off to rest, recover, and reflect. There is lots of time to make gains and you should celebrate and allow your body to recover. We have OPEN prep coming up and once the open starts it will be like competing 1-2 times per week for five weeks. If you want to do well, listen to your coaches!
If you did not compete this weekend we expect to see your asses in the gym working on your booty gains ;-)
CrossFit & Fitness:
A.
Back Squat 3 x 3 @85%
B.
10 Min AMRAP
20 Kcal Row
15 Wall Balls 20/30#
10 KBS 40/60#
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