WOD

07-08-19

By July 8, 2019 No Comments

CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit

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Warm-up

1 Min Bike :20 Mod-:20 Har-:20 Easy

10 Monster Walks Forward

10 Monster Walks Right

10 Monster Walks Back

10 Monster Walks Left

10 SA KB Press Ea Side- Light

3 Rounds:

:20 Bike Sprint :40 Recover

RD1: 10 Barbell Thrusters RD 2: 5 WU Load Thrusters RD 3: 5 WU Load Thrusters

5 Burpees

Kalsu (Time)

For Time:

100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here
SUMMERTIME HERO MONDAY!

SADPTD:

100 Matador Dips

-EMOM 5 MB Burpee 14#

*Workout Starts with Burpees.

Cool Down

1. 5 Min Bike

2. Wall Quad Stretch: 3 min per side

3. Pigeon Stretch: 3 min per side

4. 3 POS Shoulder Floss: 3 min per side