Workout of the Day (WOD)

Tuesday 7/15/14

Unfortunately we have to reschedule our CrossFit Photo Shoot which was supposed to be this Sunday.  New date will be announced shortly after we work it out with Chris D., sorry many of us will be at a competition in Bellevue so feel free to come out and cheer us on.  More details about that will come out this week.

CFE:
Run/Row:  800/800/400/400/200/200 Work to rest ratio 1:1

strength:
Deadlift Week 2
First work set 3 Reps @ 62% your 1RM
Second work set 3 Reps @ 72% your 1RM
Third work set max reps @ 80% your 1RM

WOD:
12 Minute AMRAP
10 Burpees
8 Push Press (115/75)  (FB 155/105)
100m Run

or

Strength 2:
4 sets of 2 reps:  High Hang Snatch (Catch it at the bottom of the squat, go lighter so you really get that speed pulling under the bar)

Ahhh this song just made me feel better :)