Wednesday

Dan Ford monkey in' around at CrossFit Billings in MT as he ventured

cross country! 

After two rough days we are going to use today to work on a lot of mobility and loosening up the legs and then we will just get through the squat program, no extra WOD.
Thursday we will be doing a great endurance WOD, no weights (everything we've done all week has been heavy, heavy). Then Friday night we will have our LAST Friday Night Throw-Down! 14.5 here we come!!!

Pre and Post WOD: MOBILITY--we will be spending good time on loosing up the legs

Week 5 Day 2
65% x 6
75% x 6
80% x 6 x 2 sets

Front Squats
60% x 5
65% x 5
70% x 5 x 2 sets

5:30pm Competitor's Class
 5 RFT:
6 Power Snatches, 135/95
12 Box Jump Overs, 24/20"