"Blur the distinction between strength training and metabolic conditioning for the same reason that nature's challenges are typically blind to the distinction."
- Coach Glassman
Mechanics
- Wall-ball shots
- Glute-hamstring developer sit-ups
- Back extensions
WOD
Complete as many rounds as possible in 20 minutes of:
10 Wall-ball shots, 20 pound ball
10 GHD sit-ups
10 Back extensions
OR
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post rounds or reps completed to comments.
Coach Ross placed 3rd at the CrossFit Ontario Challenge - congrats!
Ro - 15 rounds (Removed the Wall-ball shots)
ReplyDeleteWell done Russell..
ReplyDeleteTy - 14.33 rounds Rx'd
ReplyDeleteTy - 177 reps Rx'd
ReplyDeleteRy - 155 reps Rx'd
ReplyDeleteJu - 78 reps Rx'd
ReplyDeleteKr - 144 reps Rx'd
ReplyDeleteLy - 278 reps with Jumping pull-ups and 110# BP
ReplyDelete