Bill just rolled over in his grave.
I hope everyone is enjoying the summer sun and heat! I think it’s great, seeing all the green, watching everything grow so fast, it’s awesome. And Rolo is very happy napping in the back yard baking in the sun 🙂
Reminder August 17th, 10k Row. CrossFit Games are in two weeks, wild times. Get out there, have fun, use your fitness!
Workouts:
Monday: “Moon” 7 Rounds For Time: 10 DB Hang Split Snatches, Right Arm (40/30 lb), 1 Rope Climb (15 ft), 10 DB Hang Split Snatches, Left Arm (40/30 lb), 1 Rope Climb (15 ft)
Tuesday: “Diane” For Time: 21-15-9 of Deadlifts 225/155, Handstand Push-ups
Wednesday: 5 Rounds, each as fast as possible: 3 Strict Pull-ups (variety is encouraged) 50/35, Row 15 Calories, 30 Wall Ball Shots 20-10’/14-9′, rest some reasonable amount (coaches choice), and repeat 5 times
Thursday: Max Rounds in 20 Minutes of: 3 Toes to Bar, 6 KB Swings 70/53, 9 Jumping Chest to Bar Pull-ups, 12 Push Presses 75/55
Friday: Hang Squat Clean Max 2
Saturday: Max Rounds in 17 Minutes: Teams of 3: 200m Run Times the team rotation: Max Time in L-Hang, Max Reps in Ring Dips
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