**Inguz Holiday Party is this Friday**
No 5:30pm Class on Friday
The CrossFit Inguz holiday party is this Friday, December 13th!! The party starts at 6:00pm at the Malted Barley in Westerly, RI. Get your tickets anytime this week at Inguz ($10 per person, cash only).
Inguz Update: Below is a breakdown of the programming for the week.
Monday: Overhead Squat + WOD (After Party: Back Squat)
Tuesday: WOD (After Party: Odd Object Conditioning)
Wednesday: Front Squat + WOD (After Party: Body Armor)
Thursday: WOD
Friday: WOD (After Party: Tempo Front Squat)
Saturday: WOD (Olympic Lifting Class: Clean & Jerk)
Sunday: WOD
Strength
Overhead Squat (Heavy Single)
* 15 minutes to build to a heavy single.
WOD
“Power Move”
10 Minute AMRAP:
6 Power Snatches (95/65#)
9 Overhead Squats (95/65#)
12 Box Jumps (24/20″)
* Post rounds and reps completed to the whiteboard.
MOVE 45
12 Minute AMRAP:
8 Calorie Bike
12 Dumbbell Push Press
12 Russian Twists
Rest 2 Minute…
12 Minute AMRAP:
24 Mountain Climbers
12 Half Burpee Plate Ground to Overhead
12 Skater Lunges
After Party
1. Back Squat Waves
Set 1: 6 Reps @ 72%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 84%
Rest 3 Minutes
Set 4: 6 Reps @ 78%
Set 5: 4 Reps @ 84%
Set 6: 2 Reps @ 90%
Rest 3 Minutes
Set 7: 6 Reps @ 84%
Set 8: 4 Reps @ 90%
Set 9: 2 Reps @ 96%
**Performed at % of your 5RM Back Squat **