Hopefully everyone’s legs have recovered from the squats and the one and a half mile run. Today we are going to work on our speed with 400m runs. Our CrossFit Endurance class will be starting soon so this is good preparation for that!
Skill: muscle ups – there are a lot of modifications for this skill so make sure and work with your coach. If you are just beginning you can have you coach help you get used to working with the rings by starting with dips using a band for support. Have fun!
wod: 3 rounds for time (4 rounds for advanced)
21 ring push-ups
21 deadlifts (115/155) (adv – 155/225)
400m run
Walking down stairs backwards is easing the quad pain a bit. Otherwise, I fear I might just fall down them. HA!
Hopefully there are not a lot of stairs around…
Look at the extension on the sledge hammer. He must hit the golf ball far.
You know what they say about guys who hit golf balls a long ways…
Thanks Lin and that is true:)
That was a fun night at the gym. Billy is a mad man. For those that didn’t make it, here is what we did after squats and deadlifts:
340ish lbs Farmer’s Walk across the parking lot
50 Ball Slams
40 Sledge Hammer slams into the tire
30 Air Squats
20 push-ups
10 Box jumps (Girls used the 24in, Boys had to jump into the garage bay)
Beer at Muldoons (best part)
I am with you on beer being the best part. Great workout and great community!