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Thursday, July 21, 2016

2016 July 21
by bk

IMG_6355

Deadlift, take 20 minutes to work up to a heavy single (or find a new 1-rep max)
-maintain proper form throughout all sets

Compare to 5/31/16

then….

Airdyne, max calories in 5 minutes
-rest 3 minutes
Row, max calories in 5 minutes

Core Development:
4 sets of:
20 hollow body rock
20 arch body rock

Post loads and total calories to comments

CrossFit Integrity, Charleston, SC

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4 Responses leave one →
  1. Blair permalink
    July 21, 2016

    DL: 205 (3), 225 (1)

    WOD: 71-84 Rx

  2. Shawan permalink
    July 21, 2016

    DL: 280 (5# PR)

    AD: 42cal; Row: 62cal

  3. Shakes permalink
    July 21, 2016

    425 DL
    Wod: 90 cal AD 79 cal row

  4. Chas permalink
    July 21, 2016

    DL: 400# pr
    76/95

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