25 Jul 2018 Wednesday Sticky Post By Josh Rogers Posted in Uncategorized With 1 Comment Permalink July 25, 2018 Josh Rogers Hammer Down Sticky Post By Josh Rogers On July 25, 2018 With 1 Comment INTENSE by Matt D. July 28th – Hip Clinic with Dr. Vanessa Nordin 9:30-11am *Modified 9:30 class due to clinic August 11th – Work out & Cook out – RPM/ Vasona Park 10:30- CROSSFIT S&P Cycle: squat –pull – press–PULL– off In 12 minutes Establish a heavy single for the day of: 1 Hang Power Clean + 1 Power Jerk Hammer 5 rounds, each for time 5 power cleans 135/95 10 FS 135/95 5 jerks 135/95 20 pullups rest 90 sec CSPORT A. 9 min AMRAP 200m run 15 squats 200m rum 10 pushups B. 9 min AMRAP 10 renegade rows 15 situps 20 lunges C. 9 min AMRAP 10 cal airbike 15 push press 10 box jumps D. 9 min AMRAP 15 wall balls 25 double-unders 1/2 lap farmer carry
Class WOD
A: 225
B: 25:23 rxd