Lauantai 4.1.2013
Test Your Level klo 10-12
WOD klo 12

Sunnuntai 5.1.2013
KaveriWOD klo 12-13 Kutsu kaverisi mukaan!
Varaa paikkasi täältä!
Gymnastic WOD klo 14
Tekniikka klo 16
Liikkuvuus klo 17
WOD lauantai 4.1.2013
warmup
Row 750m

mobility
Lower back
Glutes
Hammies
Squat posture
Shoulders

WOD
Crossfit Total

Back squat 1-1-1RM
Shoulder press 1-1-1RM
Deadlift 1-1-1RM

15 min per station. Warm up to heavy weight and then perform 3 attempts. NO MORE!

Score is total weigth

EAZY WOD
Back squat 3-3-3RM
Shoulder press 3-3-3RM
Deadlift 3-3-3RM

Focus on perfect technik. Then add weight maintaining proper form.