Inguz Holiday Party is Friday!
**Inguz Holiday Party is Today (Friday)**
No 5:30pm Class Today!!
The CrossFit Inguz holiday party is today (Friday, December 13th)!! The party starts at 6:00pm at the Malted Barley in Westerly, RI. Get your tickets at Inguz today or at the door ($10 per person, cash only).
WOD
“Stairmaster”
For Time:
30-20-10
Row Calories
Alternating Dumbbell Box Step-ups (50/35#)
Directly Into…
10-20-30:
Alternating Dumbbell Snatches (50/35#)
Wallballs (20/14#)
* Post time to the whiteboard.
MOVE 45
9 Minutes (50 sec work / 10 sec rest):
Station 1: Alt. DB Strict Press
Station 2: Abmat Sit-ups
Station 3: Jump Rope
Rest 2 Minute…
9 Minutes (50 sec work / 10 sec rest):
Station 1: Single DB Front Raise
Station 2: Rope Climb Crunch
Station 3: Bike
After Party
1. Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat
*Tempo:*
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%
