If you don’t take a chance, how will you ever know? Progress over perfection. Terrific Tuesday WOD is up peeps!

If you don’t take a chance, how will you ever know? Progress over perfection. Terrific Tuesday WOD is up peeps! Let’s get after it & inspire the world to live a healthy & happier life through fitness. We at CrossFit M.D.I. promise to help you through excellence. Great coaching, amazing staff & an incredible community filled with love. Motivation! Dedication! Inspiration! Preserving the Sexy!

M.D.I. 10/13/15
Level 1:
A. Warm Up: 3 sets
6 Body weight Turkish get up
8 inch worms
10 elbow to hands

B. Metcon
10 MINUTE EMOM
2 box helicopter
4 box step ups
6 dips
—-
10 MINUTE EMOM
10 hip ext
10 mountain climbers per leg
10 arm haulers
—-
10 minute EMOM
50 Meter Sprint
5 burpees
—-
Level 2:
STRENGTH:
15 min to complete:
4×5 Strict Pull Ups
4×10 Strict Ring Dips
**Use weight if proficient**

METCON:
For time (25 min cap):
4 Rounds:
6 Thrusters (95/65) (135/95)
12 Sit Ups (RTG: GHD sit ups)
18 Burpees
1 min rest after each round

—-

www.crossfitmdi.com
http://www.crossfitmdi.com

Attention ::: ATHLETES & VOLUNTEERS!!!
Emails went out on Friday containing ATHLETE & VOLUNTEER information. Please check your emails, including your junk/spam folders.
************ATHLETES****************
A heat schedule will be emailed next week.
El Tigre – WOD 2 will also be released a few days before game day!
• 7 am is Athlete Check-in & briefing
• 7:30 Warm Up station is opened
• 8 am Heat 1 begins
***********VOLUNTEERS*************
We are holding a volunteer meeting on Friday, October 16, 2015 at 8 pm at our box (1460 N. Goldenrod Road, Suite 135, Orlando 32807).
It is not mandatory but extremely recommended that you attend so that you can be fully versed on the day’s events prior to that morning.
CrossFit M.D.I. brings you: B.O.L.A. “Battle of Los Animales!” The Spandex Games!

www.crossfitmdi.com
http://www.crossfitmdi.com

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