Friday – 070513

(Super Dog Toffee and her dad, Wesley “Big Teeth”, after THEIR 6 km run…yes, Toffee ran with the 11 am class!!)

Yesterday was an amazing show of how Crossfit training can be transferred out to different energy pathways. You all demonstrated that you could handle running 6 km and then hitting off another 60 burpee pull-ups! Way to forge elite fitness everyone!

Today, we will have a bit of fun and do some testing as way of dot.com programming. No snatching though as that was programmed on Tuesday. Not to worry if you want to test your max Oly lifts as you can get them done on any rest day. Fun Friday’s it is!!

SWOD : 5-5-5 reps of
Back Squat
Shoulder Press
*Use the exact same numbers as Wednesday
WOD : Test for the following
1. Max Rings L-Sit hold
2. Handstand walk for max distance
3. Max weighted C2B Pull-up

**RESULTS WILL BE SHARED VIA PHOTOGRAPH OF WHITEBOARD FOR TODAY

Basecamp : “Smykowski Jr.”
Bring your running shoes everyone! 🙂