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Friday, June 30, 2017

2017 June 29
by bk

3 sets of:
10 banded pull aparts
12 one-arm dumbbell shoulder press (each arm)
-rest 30 seconds between movements
-rest 2 minutes between sets

then….

For time:
Row 30 calories
15 box jump overs (24in/20in)
30 power snatch (95lb/65lb)
30 front rack lunges (95lb/65lb)
30 sumo deadlift high pull (95lb/65lb)
15 box jump overs (24in/20in)
Row 30 calories

Core Development:
2 sets of:
50 bicycle (2-count)
25 abmat situps
50 flutter kicks (2-count)
25 hollow body rock

Post loads and time to comments

CrossFit Integrity, Charleston, SC

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5 Responses leave one →
  1. Shawan permalink
    June 30, 2017

    Banded pull aparts: blue band
    1-Arm DB shoulder press: 20#

    For Time: 17:19 Rx

  2. Rueben permalink
    June 30, 2017

    19:02 @ 75# . . . I think

  3. Luciana Marcial-Vincion permalink
    June 30, 2017

    Band work: purple band
    DB work: 15#

    WOD: 20:03, #55

    Core work

  4. Khoung permalink
    June 30, 2017

    25#

    13:48 Rx

  5. Matt B permalink
    July 3, 2017

    35#

    13:42 Rx

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