Dat Rack Dance

Do you use your quads? Your hip? Your sassy hip?

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• Saturday 1/18 - ANNUAL HOLIDAY PARTY. 5pm at CrossFit SLU
• Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
• Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

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WOD for Wednesday 1/15
STRENGTH
100 dips for as few sets as possible. 10-minute time limit.
CONDITIONING
"PANIC BREATHING"
for time: A1: 500-400-300-200-100m row A2: double kettlebell rack hold, 2x24/16kg
A1 = Athlete 1, A2 = Athlete 2. A1 rows the first 500m then switches places with A2 who then does a 500m. The rower cannot row if the kettlebells are not racked.
Post results to whiteboard/comments/the Cody app.
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YOU JUST BEAT EVERYONE RX'ED IN A WORKOUT! No one's as fast as you! No one's as strong as you! You're a badass!
So You Think You're a Badass? 12 Tell-tale Signs - Breaking Muscle
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