Alrighty, let's start off Monday with some "reminders":
Don't be late to class! If you come in past the hour, you will have to wait for the next class. This is as much for your safety as it is out of respect for your fellow CrossFitters. You need ample time to warm up and they want to get started on time.
When you come in, please write name on the whiteboard. If we have to run heats, we run them in the order of when people arrive. Claim your spot.
Look at the clock at the end of the WOD and note your time. With 15 people telling "TIME!" at the same time, it gets confusing, so please help us out.
OK…now for a few things to look forward to:
The Paleo Challenge Champ will be announced tomorrow. And I will write a full account of the Boy/Girl Challenge this week.
Workout of the Day:
Three rounds for time of –
400 m run
21 deadlifts 185/120
Three sets of –
Max effort ring dips (bicep to ring, full lock out at top)
Max effort strict pull-ups (any grip, chin over bar, full lock out at bottom)
(alternate between the two movements)