Workout of the Day (WOD)

Friday 7/31/15

If you are interested in doing co-ed softball with team CFIB, no experience necessary it's a semi-competitive fun team, ok less competitive and more fun, we normally keep hydrating beer in the dugout (Rainier and C-Light, the good Sh*t)  games are Sundays starting 8-9-15 in Queen Anne. email ron@crossfitinterbay.com or text 206-399-5707. We need at least 12 people but we are limiting it to 14

Here Dan demonstrates single leg deadlift in jeans........wait wait wait they must be barbell jeans, so it's perfectly ok.

Strength:
Back Squat
Set 1 – 5 Reps 75%
Set 2 – 3 Reps 85%
Set 3 – 3 Reps 85%
Set 4 – 2 Reps 85-90%
Set 5 – 2 Reps 85-90%

WOD:
12 HSPU (Rx+ 21, Parallette HSPU 21)
50 Double Unders
400m Run
9 HSPU (Rx+ 15, Parallette HSPU 15)
50 Double Unders
400m Run
6 HSPU (Rx + 9, FB Parallette HSPU 9)
50 Double Unders
400m Run
*20 Minute Time Cap.

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