COLD Day...

...and more to come!
Now we are CLOSED thru Thursday (1/31)...
Jeepers...

I'll be in tomorrow at 7:30am for another WOD...

Today...
Warm-Up
50s Easy Bike
10s FAST Bike
5 Spidey & Reach (ea)
5 Side Plank Reach Thru (ea)
5 Walkouts
45s Easy Bike
15s FAST Bike
-------------------
CrossFit Invictus (Friday 1.25.19) Challenge
100 D/U for Time
-------------------
DB Hang Clean & Jerk work-Up
&
Deadlift Work-Up
--------------------
HANGNAIL
AMRAP in 16m:
30 DB Hang Clean & Jerk (50#/35#)
25 Cal Bike
20 Lateral Bar Burpees
15 Deadlifts (245/165)

ROW CONDITIONING
6 Rnds on the 2m:
400m / 330m Row
#1/4 ~ approx 2K pace + 9sec
#2/5 ~ approx 2K pace + 4sec
#3/6 ~ approx 2K pace -1sec

Ladick ~ 1 Rnd + 67 Reps (40# / 185#DL)
Daliege ~ 1 Rnd + 69 Reps (45# DB / 245#DL)
Bertag ~ XX / did the Row Cond with me and KILLED it... 20m ahead on everyone!!!
tb ~ 1 Rnd + 31 Reps