WOD Weds 28 Oct 09

Strength:
Squat 3x5 (add 5 lbs)
Bench 3x5 (add 5 lbs)

WOD:
complete 3 rounds for time
300 jumps with a jump rope
20 burpees
40 backward lunges with a kick up
(Backward lunge with a kick up is performed by doing a stationary backwards lunge, then kicking leg forwards to touch your oposite hand which is held above your head)

Skill:
60 seconds total work of an L-Sit variation

***Derby City CrossFit will be hosting a Fitness Challenge this Saturday at 10:30am for anyone up to the task. Those who chose to participate will go through “The Obstacle Course” which will consist of various exercises performed in CrossFit workouts. Whom ever can complete the obstacle course the fastest will win 50% off their next month’s membership or a choice of Forged Apparel. This challenge is open to members and non members.***

***Saturday 31 Oct there will be a 7 mile Halloween trail run around Waverly Hills Sanitorium - in the dark, through the woods. It's pure screaming HELL!!! After party TBA.***

Contact Sian for details on either of these events 502 552 3052