WOD
EVERY 3:00 (6 SETS)
15/12 Calorie Row
12 Thrusters 95#/65#
*Score is slowest set
Strength/Skill
3-4 SETS
8 Strict Press (Moderate-Heavy)
12 Hammer Curls (Moderate)
24 Standing Banded Tricep Extensions
-Rest 1:1 b/t sets-
(No Measure)
Matt dzik
Strength
Front Squat 1x8
ON 12:00 CLOCK...
Build to a Heavy 8-Rep Front Squat
*Retest from 8/4
WOD
“Partner DANIEL"
AMRAP x 20-25 MIN
400m Run (Together)
60 Pull Ups (Split)
30 Thrusters (Split)
(Score is Rounds + Reps)
From CrossFit Mainsite…
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.
WOD
"Cookout Season”
For Time:
1000/850m Row
50 Thrusters 45#/35#
60 Pull-Ups
50 Thrusters 45#/35#
1000/850m Row
Strength
Build up to a 1RM Back Squat
WOD
"Jackie"
For Time:
1000m Row
50 Thrusters 45#/35#
30 Pull Ups
