Monday, July 18, 2011

7.19 W0D

Mario Gandia Photography @ CrossFit Unrivaled
Photo of Lindsay 


Strength
Weighted Pull-Ups
5-3-1-1-1
*For those who do not have a pull up yet, you will use a band (the least resistance that you can)

WOD
10 min AMRAP
20 meter waiter walk- right arm
8 hand release push ups
20 meter waiter walk-left arm
100 meter sprint
10 goblet lunges 

$ Cash Out $ 
30 GHR (glute-ham raise)

Recipe of the Week!!
Banana Pancakes 



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2 comments:

  1. AnonymousJuly 19, 2011 at 5:00 AM

    10/20/50/60(f)/60/70(f)...missed 70 by an inch!

    6 rounds - 12kg

    Shoulder is feeling better...getting there!

    -Marcos

    ReplyDelete
  2. AngelaJuly 20, 2011 at 8:25 AM

    BWx5, BWx3, then, 2,4, 7(f), but got it 7 lbs!

    WOD, 4 rds+ 8 lunges, should have finished the round!

    ReplyDelete

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