W.O.D. Monday 9/24/18


W.O.D. Monday 9/24/18

NEW!  Yoga is now exclusively on Mondays only now!  Offered at 8:30am AND 7:30PM is a perfect compliment to our Mobility and MoveWell Mondays, where we also have Doctor Chance and Katie Cook, our onsite physical therapists leading mobility class at 6pm and applying RockTape and RockBlading for our members!  Take advantage of these tools we offer you every Monday!

Yoga – $25/month for unlimited use (8-10 sessions offered) – Link https://www.crossfitrepublic.com/yoga-crossfit-republic-crossfit-springfield-mo/

Mobility Class – FREE – Link –https://www.crossfitrepublic.com/mobility-crossfit-republic-crossfit-springfield-mo/

RockTape/RockBlading – buy your RockTape at the gym and your first certified taping session and consult is FREE!  – Link – https://www.crossfitrepublic.com/rock-tape-certified/

Strength – 7 minutes

Every minute on the minute for 7 minutes complete 2 Front Squats, increasing in weight as you go.

Conditioning WOD – 20 minute cap

20 – 16 – 12 – 8 – 4 reps of…

Front Rack Lunge 155/105 R/L = 2

Handstand Pushups (RX 25s/abmat)

Buy Out: 3 Legless Rope Climbs (15′ tape)

*Scale HSpushups with an inverted hold that is 2:1 the reps (20 reps = 40 seconds inverted), stacked abmats,  OR shoulder to overhead with the barbell 155/105

*Scale legless rope climbs with 1:1 normal rope climbs OR 9 rope pulls

Post best 2 rep front squat and time of WOD!