Friday 130802

2nd Fittest Man on Earth

2nd Fittest Man on Earth….Jason Kahlipa

Operation IronWoRX is in need of judges and volunteers. If you will not be on a team or going individual come join in on the fun and volunteer. To volunteer you need to register on the webpage as a volunteer at http://www.operationironworx.com.  Grizz is coordinating all volunteers and judges, so help a girl out! Thanks to those of you that have already signed up!

Mobility-Warm-Up
Prepare for…

Strength: Push Press   5-3-2-2-1* Find today’s 1RM

WOD ‘’Event 1 2007 CF Games”
For time
1000m Row
Then 5 rounds of:
25 Pull-ups
7 Push jerk #135/95 

Team cool down, light row, bike, run. PNF or Static stretch 5-7min

CF Endurance:
Bike 20 miles keeping pedal strokes even

Strength
Sumo Deadlift 5 x 5 Start heavy get heavier

WOD
3 rnds
Deadlift x 8 225/155
Burpee broad jump x 3
Rest 1 min repeat

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