February 1, 2017

Reminder: Friday 6:30pm joint workout with Rising Six CF.  Come workout or just hang out and meet other members of the Pittsburgh CF community.  WODs will accommodate all levels and evening is meant to be fun and relaxed.  See coaches with any questions.

Warm Up:
3rds
10 Scap Retractions
5/5 Dynamic Pushups
10 Kips/Kipping Practice
4 Broad Jumps

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 3 (Add weight)
*Compare to 1.18.17

WOD:
Open 12.3
18 min AMRAP
15 Box Jumps (24/20)
12 Push Press (115/95)
9 T2B