We are going to be incorporating mainsite, CrossFit.com, workouts where possible. Why, you ask?
1. It is always a good source of workouts for building capacity
2. Greg Glassman has been doing the programming lately and he knows a thing or two
3. This from Crossfit.com: "For those of you reading tea leaves there has been plenty of foreshadowing of Open, Regional, and Games movements on the Main Page in the months leading up to prior Games seasons. Might wanna pay attention. Just sayin’…"
WOD: 5 Rounds
20 Ring Dips
14 Thrusters 135#/95#
A. Build to a 1 RM Front Squat
B. 7 x 5 Back Squat: Goal is to use the same weight for all 7 sets
***WOD comes first today!!! It is our priority because we are trying to focus on building capacity for the Open! So your strength numbers probably won't be PR's but we do them to help maintain what we have and the 7 x 5 BS is great for developing volume with heavy weight.****