Rest Day 6/7/12
CrossFit Basics
Our next beginners course begins 6/11/12. It will Run Mondays and Thursdays at 7pm for 3 weeks. If you are ready to change your life, sign up today. We offer a FREE WOD on Saturday at 10:30 for anyone interested in the program. Email info@CrossFit718.com to reserve a spot.
WOD 6/7/12
5 min hip/back/shoulder mobility
For Time: Row 500M/50 Sit Ups
Jerk– 3/3/3 @ 70-90% 1rm (15 min Cap)
Advanced Ring Dip– 10/10/10/10 (band-unassisted-weighted) (15 min Cap)
2 RFT of: 50 Double Unders/25 WallBalls (20/14)/ 25 Burpees
another dope ass Tambot photo!
Nice work this morning!
500 m row/50 ghd sit ups
~4:18
Jerk 3/3/3/3/3 @ 135/155/175/185/195
Weighted dips 10/10/10/10 @ 30/40/40/60
2 rft of 50 double unders/25 wall ball/25 burpees
~7:48 I can’t remember exactly.
Nice wod today. I felt I could’ve got more weight up on the jerks and dips but in satisfied with today’s work out.
Great group this morning. I tried to catch Ryan on the wod but those wall balls slowed me down.