WOD – Fri, Jul 14
Warm Up
Front Squat (12:Min E3MOM 2:00 5 Front Squats :45 Wall sit )
Increase load across sets goal is to be 10-20% above work out weight.
Setup for workout during rest.
Share equipment/space with a buddy as needed.
Holbrook (10 Rounds for reps)
10 Rounds each for time:
5 Thrusters, 115#
10 Pull-ups
100m Sprint
Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
http://www.crossfit.com/mt-archive2/007405.html
5 Thrusters, 115#
10 Pull-ups
100m Sprint
Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
http://www.crossfit.com/mt-archive2/007405.html
25:00-33:00
RX Thruster is 115/75
INTERMEDIATE
10 Rounds each for time:
5 Thrusters, 95/65
10 Pull-ups
100m Sprint
Rest 1-Minute
BEGINNER
8 Rounds each for time:
5 Thrusters, 55/35
10 Ring rows
100m Sprint
Rest 1-Minute
Cool Down
3-4:00 Flush on bike, rower
into…
4:00 of Flow Stretching
– Couch Stretch L- R side
– Cobra
– Pigeon (L/R)
2 minutes
Running Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
3x :10 sec hang from bar + 5 boot strappers
into
2 x :30 on :30 rest of:
Ascending burpee squat jumps shuttle run.
1 burpee squat jump run across gym then 2 burpees …..
into
2 Min BB COMPLEX
3 BB RDLs
3 BB Hang squat clean
3 BB Push press