6, 7, and 8am, noon, 4:30, 5:30, 6:30pm

As the numbers of GHD sit ups go up, I am hearing from lots of folks that the soreness is going away, or not getting so bad in the first place.  Its amazing how that works, huh?

Extra Reading

4 principles to master the rowing machine

Deadlift (5x3x1+)

90% of 1rm is base #
75, 85, 95%

CrossFit WOD(Time)

7 rounds
5 power cleans 135/85
10 ghd
20 double unders

6, 7, and 8am, noon, 4:30, 5:30, and 6:30pm

You will have a choice today between the Run Or the Row. “fully recover” then we will tackle the Metcon.

Extra Reading

The connection between the 2nd and 3rd pulls

2k Row (Time)

Max Effort 2k Row

1-Mile Run (Time)

Max Effort 1-Mile Run

CrossFit WOD (AMRAP – Reps)

12 minutes
20 HSPU
30 wall balls