Press 5-5-5+
(65-75-85%)
Add 5 pounds to your training max today.
Rest as needed
For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups
Substitute 1 pull up and 1 dip for each muscle up. 20 minute time limit, scale accordingly.
Chris Spealler 8:27, Jason Khalipa 10:20, Jaime Loera 12:15, Kim Malz 13:02 (14lb ball, bar MU), Adrian Bozman 13:11, Kristan Clever 14:05 (16lb ball), Miranda Oldroyd 17:21 (14lb ball), Rebecca Voigt 19:43 (16lb ball), Peter Kazanas 11:34, Daniel Martin 13:49
Post time to comments.
Of interest:
- Check out the Travel Fitness write up on Thrillist
- CrossFit Mommy & Me at Lehrman Community Day School starting January 4th
- Our CrossFit 305 member Daniela and her husband are opening a paddle board shop – click through for the flier!
Nice job on the love letters D
WOD- 16:33 Rx- Nice, twice Spealler’s time. sounds about right.
Rest day. Beat up from yesterday.
Great work, wess. You are really hitting a groove lately. Great to see it.
Presses
messed up the percentages.
Ended up do 155lbs for 3 reps last set
Subbed abmat butterfly situps for WB legs are thrashed
14:20