"No retreat, no surrender; that is Spartan law. And by Spartan law we will stand and fight... and die. A new age has begun. An age of freedom, and all will know, that 300 Spartans gave their last breath to defend it!"
- King Leonidas, 300
Mechanics
- Deadlift work
- Kettlebell drills
- Introducing the "Floor Wiper"
WOD
'300'
25 pull-ups
50 Deadlifts, 135/95 pounds
50 push-ups
50 box jumps, 24-inch box
50 Floor Wipers, 135/95 pounds
50 KB clean and press, 1/0.5 pood
25 pull-ups
Post time to comments.
Graham puking for the 14th time at his certification this past weekend in Ohio.
K - 19:23 with DL and Floor Wipers at 65# and KB Clean N Press at 17.5#
ReplyDeleteCrossFit Congrats!
ReplyDeleteI would like to welcome Kevin and Blake to CrossFit. They both participated in today's class, while learning the methodologies of CrossFit, it's beginnings and future as well as the mechanics to the Squat, Push-up and Pull-up. Good job gentlemen and we look forward to your future WODs.
- Coach Ty