Saturday, January 26, 2013
2013 January 26
Max Calorie Row in 15 minutes: (teams of 3)
-every 40 calories, each team member will complete 10 power snatch (95lb/65lb)
-each power snatch is worth 1 calorie
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CrossFit Integrity, Charleston, SC
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20 back squats @ 110#
Back on track with the squat program!
Shoulder press work
Push press work up to 135#
Deadlifts up to 305# 1RM PR from 275# in OCT
From crossfit iconz:
Shoulder/hip mobility
Wendler sp (Deload)
For time:
100du’s
25 wallball
75 DU’s
25 wallball
50dus
25 wallball
25dus
25 wallball
9:50 rx
Rest 2mins
Max calorie row in 2 mins- 51cals
Muscle up work
3x20sec ring support hold (top)
10 x 2 deadlift @ 115# EMOTM
5 x 30 DUs EMOTM
Then, Team WOD with Catherine & Lauren!!
53# total calories 214!! Thanks for a great team WOD.
Nice Evan! Good job dude!