2013-12-18 If You Could Only Do One Exercise

Meet upstairs at 1610 hours

Warmup:

PVC Warmup
25 PVC OHS

then 10 minutes in the bottom of the squat.

WHAT? Really. 

                                              K-star's first ever Mobility WOD

Maybe the Turkish Get Up Is the Answer to "If You Could Only  Do One Exercise"

Then TGU technique work for 10 minutes:


If the movement is difficult for you, no weight or a PVC pipe.



Add weight and difficulty:


Heavier Kettlebell
Try a Dumbbell
Progress to an Olympic Bar
Add Weight to the Oly Bar

then for time:

21-15-9

TGU
KBS

Finally, there are still folks at CCSO that have not heard of CrossFit Indomitable and/or have never tried it.  There are plenty of WODs posted here and the gym is open 24 hours a day.  Grab one of those people after a shift or before a shift or on a day off and work out together or bring them to an organized workout.  If that sounds too scary, Julie over at CrossFit Timber (King/Linwood) will give a free month membership to any police officer and essentially all CrossFit boxes will give you a discount for being in law enforcement, fire, or the military.