110727

Wednesday

Warm Up:
AMRAP 5 to 7 mins
Row 200m
15 wallballs
15 toes to bar
15 hip extensions

Skill/Strength: Jerk 3-3-3
or
15 Minute Goat: Based on what you did last week, create a rep scheme you can be consistent with for 15 minutes. 1-3 reps on the minute, every minute.

WOD: "DT"
Choose a weight you can complete the wod in 15 minutes or less. Choose a weight that is challenging, but that you can be explosive with and not take giant amounts of rest.

5 rounds
12 deadlift 155/110lb
9 hang power cleans 155/110lb
6 push jerk 155/110lb


CrossFit Cheaters Anonymous 

Joe P. is opening The Company Burger with his partner Adam in the first half of August, he showed Jeff around on Wednesday, it is going to be pretty sweet!  There is even rumor of a paleo burger...