03 Jul 2018 Tuesday Sticky Post By Josh Rogers Posted in Uncategorized With 2 Comments Permalink July 3, 2018 Josh Rogers Ahh the ole sumo deadlift high pull… Sticky Post By Josh Rogers On July 3, 2018 With 2 Comments Lonyl showing off his flexibility, and scenery. Announcements: July 4th – Closed July 5th – First Class at 8:30am CROSSFIT S&P Cycle: squat – PULL – press – pull – off A. SDHP: 5 x 6-8; rest as needed (start @ ~ 25% DL 1RM and increase 2.5% each set if possible, but do NOT sacrifice mechanics for load) B. 5 rounds for time: 20 jumping pullups (bar at wrist height when fully extended overhead for Rx) 30 abmat situps 400m run CSPORT A. Fight Gone Badish 3 rounds: 1 min wall balls 1 min KB high pull 1 min box jumps 1 min push press 1 min rowing 1 min rest between rounds B. 30-20-10 Bench press GHD sit ups Alt rev lunge with KB pass through
Class WOD
A. 115
B. 22:11
Class WOD
A: 115#’s
B: 21:27