WOD 6.29.16

Workout of the Day- Wednesday, June 29, 2016

 

Skill Work:

Hollow Rocks

3rds ( 20 secs on/ 10 sec off)

 

Strength Work:

Deadlift

5-4-3-2-1 with 3 sec tempo ( 2 min rest between sets)

 

Crossfit WOD:

21-15-9-3 reps of:

• Deadlift- 155/225
• Strict Knee 2 Elbow

 

Today’s Coaches:

5:30am- Wes

6:30am- Trice

7:30am (101)- Trice

8:30am- Rick

4:00pm- Trice

5:30pm- Rick

6:30pm- Nora

7:30pm (101)- Nora