150925 - CrossFit Flexing Friday

We're going to have a little fun with the WOD today. 
Introducing Flexing Friday, an homage to the good(?) old days of back, bi-s and tri-s

Wear your best 80's or 90's tank top and short short or baggy colorful pants and get to flexing.

If flexing isn't your style, we'll have plenty of Aerobics and Step-ups for you Jazzercising fans!

Warm-up
3 rounds
400m jog (or I believe it's pronounced yog-ging)
10 pistols (for real today)
10 D&B thigh masters (walk with medball between knees)
10 alternating glute bridges (with or without weight M:115 F:75)

Strength
Bench press 5, 5, 3, 3, 1
Arm curls (stabilized on the wall) 5, 5, 5, 5, 5

WOD
AMRAP 10:
5 BB step-ups M:95 F:65
10 evil wheels (ab wheel with the barbell)
15 bent over rows