Monday, August 15, 2016

IMG_6092Sweatfest Saturdays will now be named Superhero Saturdays every weekend Gabe, I mean, Superman, shows up at the box!

081516 WOD

A. 9:00 EMOM

Min 1 – 10 box jumps

Min 2 – 150-meter row

Min 3 – 20 KB oblique side bends

B. Back squat

Warm up to your working weight, then:

Every 2:00 for five sets

Set 1: 5 reps @ 65%

Set 2: 4 reps @ 75%

Set 3: 3 reps @ 85%

Set 4: 2 reps @ 90%

Set 5: 6 reps @ 80-85%

C. For time:

30 thrusters (115/75)

30 pull-ups

30 shoulder to overhead (115/75)

10:00 time cap

Metcon by CrossFit of Freemont

>> On-Ramp

Three rounds of:

10 DB thrusters

10 ring rows

10 DB push presses