Warm up: 400 m run/row; 10 pass thrus, 10 windmills; 2x 15 du's (attempts), 10 swings, 5 strict db press
Mobility: Shoulder/lats/overhead positioning
Skill Focus: Press 1 RM
Warm up and build to a. . .
1RM Press and then
WOD
Level 3 use 70#/53# for swings
Level 2 use 53#/35# for swings
Level 1 appropriate weight and 150/120/90/60 singles
25 swings
50 du’s
200 m row/run
20 swings
40 du’s
200 m row/run
15 swings
30 du’s
200 m row/run
10 swings
20 du
200 m row/run
For time
Post Press 1 RM and time for score
Announcements:
--please register for the CrossFit Open here; the sooner we know how many many members will be participating the better we can plan to accommodate all athletes
--Festivus Games at TNL in Tamp are 4/19/14; novice and intermediate competition. See more info
And. . . Shout outs--just another day of continued all around PR's and strength gains!
That's just Tungsten steel--a 225# strict press
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And that's a 20# PR smile if I ever saw one. . .
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To Carla (no pic:( with a PR of 90# and many others, stayed tuned for the board posting!
