Monday Evening WOD at Zia CrossFit and a Slow Snow in Santa Fe

Zia CrossFit's 5:30 pm WOD begins with: 

A Warmup of:

• 20 Peles (fast feet toe touches to the top of a Wall Ball)
• 5 Back Squats with the Bar Only
• 5 Pushups
• 5 Situps
• 5 Scapula Depressions (Hanging Shrugs)
• Followed by some pretty intense yoga stretching movements

Nice Warmup Crow!

Then the Strength Portion:

• 5 sets of 5 reps at 75% of max on Back Squats alternated with
• Max Reps on Strict Pullups

Followed by 5 rounds of:

• 20 Cossack Squats
• 10 Lunges
• 20 Athletic / Football Burpees
• 10 Pushups

Warmup - Strength - Flexibility - Agility - Cardio.....

Nice Job Zia!

Another helping of Willies Chicken Chile with a healthy dose of Kale and a washing of Santa Fe Brewery's own Java Stout....

Waking up to a Snowy Morning in Santa Fe....

With a little video to boot - 

https://www.youtube.com/watch?v=s-u-5gK36iE