“Griff”

Happy Birthday Andi!

Work Out of the Day

SKILL/SWOD

I. Thruster Capacity Wk 4/4

METCON

II. “Griff“
2RFT:
800m Run
400m Run Backwards

Handstand Walk O-Course Practice
15:00 of Practice
Challenge ourselves with obstacles, elevation changes, and changes of direction.

Muscle Snatch
5 Sets of 3: Muscle Snatch

Squat Snatch Stamina
On the Minute x 5:
5 “Touch ‘N Go” Sq Sn
Same load across all sets. This workout will be repeated.

Conditioning
“Hop Scotch”
5 Rounds:
10 Power Sn 95/65
10 BJ Overs 24/20

Odd-Object Conditioning
Not for Time:
100m Sled Pull – Light
30 AbMat Sit-Ups,
30 Hip Extensions
100m Sled Pull -Moderate
20 Weighted AbMat SU, 20 Weighted Hip Ext
100m Sled Pull – Heavy
10 Weighted AbMat SU, 10 Weighted Hip Ext

NEWS & UPDATES

THE NEW REBELS “STORE”

This is a work in progress, but it’s functional! We are working with a new company called MDI to bring you “on demand” apparel and Rebels “stuff”. MDI will also supply some of our on-site products to come. All of our past logos aren’t yet uploaded including the Rhino and Unicorn, but they’re coming!  Check it out – it’s ready to rock and roll!

You can visit us online at http://store.crossfitrebels.com

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