Wednesday September 2nd- It’s About Time For 21-15-9!!

 

 

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1. First off, for Labor Day we are going to have a big nasty park wod (location TBD) and a breakfast brunch afterwards. I hope as many of you can come out as possible. If you will be in town, please come get your sweat on at a fun community wod and get to know your fellow crossfitters at ute. We will be having an 8 and 9 o’clock start times. With a breakfast brunch starting about 10 or so. Ute will provide pancakes and sausages. Please bring a side or a bevy to share. We will hang around and eat at the park for a bit. Hope to see you all there!!

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***Please Read the Blog Post about our #Utefam upcoming events for this Fall***

 

Wednesday September 2nd- It’s About Time For 21-15-9!!

 

Pre Work-

3×5 w/ 2-3sec squeeze at top SL Hip Ups (high hips, push through hill, active glute)

3×5 SL Box Jump (safe height) (each leg)

3×5 Loaded Deficit Reverse Lunge from 45# plate (use back rack barbell or front rack single KB)

 

WOD- 21-15-9

Power Cleans (65/95#, 95/135#)

Floor Wipers (total)

Box Jumps (20/24”)

 

Score= Time and Weight.

 

Post Work- :45sec Glute Stretch, :45sec Pigeon Stretch, Roll Glute and Hammies