Crossfit Syosset/ Friday, January 20th

I know that dropping the barbell is sometimes a good feeling and enjoyable for some but let’s remember that other people are walking around the gym while you’re dropping barbells and the people walking are using there legs to walk.
Along with their legs comes shins and ankles.  I imagine that a barbell to the shin or ankle would cause a great amount of pain along with a shattered bone or two.
So let’s try to remember that and know that we don’t want to hurt anyone from something so preventable.
If you are going to drop the barbell (not an empty one of course) make sure no one is around you and even better would be to drop it correctly and actually use your hands to go down with it to make sure it doesn’t jump around on the floor searching for someone’s shin to blast into and destroy the rest of that persons day.

Also, one of the Super Bowl Boxes is filled up the other will be shortly so let’s start bringing in your super bowl money now so I don’t have to run around and write an email everyday to tell you to bring the money in.
Please, make my life easy this year with this stuff.  I do it because everyone enjoys it so please don’t make my life miserable every year trying to collect the money
Once again, Thanks

10 x 10
30 seconds rest

Bench Press
5 x 8 @60%
Every 90 seconds

Sprint  250 Meters on the Rower 10 x
With 45 Seconds rest in between pieces
The goal here is to keep the same pace throughout all 10 pieces
Set the rower to keep a record

You must sprint, if you don’t this will be very ineffective.  So sprint as fast as you can go each Row!!!

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