WOD 6/28/13
8 Minutes of Wrist/Shoulder/Over Head/Hip/Ankle/Lat/Thoracic Mobility
A- WU- 3 Minute Row @ 70-90% RPE + PVC Burgener + Skill Transfer Exercises
B- 8 Minutes Warming Up Snatch and Muscle Up
C- Amanda= 9/7/5 RFT of: Muscle Up (M.U.A.D)/Snatch (135/95) -18 Minute Cap
D- Skin The Cat- 3/3/3/3/3
*E- 5 Rounds of: 30 Seconds each: Plank/Side Plank Left/Side Plank Right/Mountain Climbers; no rest between movements
* = If Time Permits
Crossfit Parsippany
Strength
Clean & Jerk – 2 sets×7reps @ 75% (105#)
Muscle Snatch – 2×4 @ 75% (45#)
WOD
Three rounds for time of:
500m row
20 DB Push Press (first set with 30#x2 and then rest w 25#x2..I was pressured into the 30’s knowing I would not last!)
25 HRPU
50 Abmat Sit-Ups
21:46
Jessica K,
Our first female Coach. I am so proud of you and how far you have come as an Athlete and Coach. I am so happy that we are friends, you will always have a special place in my heart. This will always be home when you come through these doors. Please visit often and stay in touch.. Love to see you on the blog every now and again.
Gonna Miss You Jess!! Thanks for everything.
I love you girl,
Tammyli G