Tuesday, September 24, 2013

Remember! Register for class at least 3 hours before class begins! Registration will cut off 3 hours before the start of class, but if you miss registration you can STILL COME! There will be a 50 burpee penalty if you are not registered, but HEY! think of it as a gift. The gift of burpees. Burpees make you better at everything. They also get you really really warmed up for class and if you’re really warmed up you might perform better. Not registering for class could lead to a PR!  WOAH!

Seriously, though…we are not trying to ruin anyone’s already busy schedules. Come when you can. Sign up ahead if you can. Then we can schedule our assistant coaches more efficiently. We really truly have your best interest in mind. Keep the QCC’s coming! swamprabbitcrossfit@gmail.com

Warm Up

Pole to Pole Agility

2 x 10

SPT/Tuck Jumps/Lunges

Skills

OTM x 14

Odd: 10 Wall Ball, unbroken

Even: 25-40 DU’s

WOD

3 RFT of:

10 Pull Up

10 Front Squat 135/95

10 Burpees

Rx+ C2B Pull Ups & 155/110

12 Min Cap