Friday, August 15, 2014

I'm not afraid to lead by example. In fact, one of my favorite sayings is "follow me boys, I'll be right behind you". With that being said, I'm registered for the "Rise of the South". The price goes up after today so here's the link for YOU to register, http://riseofthesouth.crossfitboro.com/registration/. Don't be scared, you've put the work in and now it's time to step into the ring.

 Ryan knocking out the OH Walking Lunges....

If you are interested in lifting today, Ray Jones, 3-time National Coach of the year, will be at the box today at 4:30 p.m. 

Arm/Leg Swings
250m Run
2 x 10 of:
Shoulder Dislocates
Air Squats
KB Swings

MOD
Deadlift
3-3-1-1-1-1-1
Today is a good day to go heavy or hit a new max

Conditioning

For Time
30 Box Jumps, 24/20”
400m Run
15 Power Snatches 95/63#
800m Run
15 Power Snatches
400m Run
30 Box Jumps 
Rx+ = 115/73#

Extra Work
100 ft Overhead Walk
(clean and jerk it, 50 ft walk, drop it, clean and jerk it and 50ft more)
You choose weight and work to a heavy set

Row
6 sets of :40 on, :20 off for meters

Back Squat
10×3 across with a "medium weight" think 80ish%


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