THURSDAY 171102

Back Squat 5,5,5,5 Repetitions (Tempo Training – Super Slow Technique)

Rest as needed then,

Complete One “Sprint Round” For Time,

Run 400 Meters (or Row 400 Meters)
Thruster, 50 Repetitions (45lb. / 35lb. Barbell)
Kettlebell Swing, 30 Repetitions (53lb. / 35lb.)

Note: This is an old-school, circa 2002 “CrossFit HQ” Original WOD, programmed by CrossFit founder “Coach” Greg Glassman. Coach Glassman was a huge believer in the benefits of programming compound multi-joint movements in couplets and triplets The tempo ob the back is 5 seconds down, 1 second hold at the bottom position, followed by an explosive return to the top.

The Operation 22 Fundraiser is Saturday, November 11 at 10AM

_______________

Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

Bag Class (5:15 – 6PM – 6 x 2:00 Rounds at Krav Maga)

Satvana – Please note Yoga is cancelled tonight.

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

______________