Workout of the Day (WOD)

Monday 8/22/16

Congratulations to everyone that competed in Armageddon 4 yesterday at CrossFit Bel-Red in Redmond, WA.

Everyone did great, hit PR's and placed high overall with a lot of teams and all teams were very good quality.

Julia and Emily placed 1st overall in the womens Rx division.  They were cruising through the days events and had multiple WOD wins.  Amazing day.

Ali and Geoff took 3rd place overall in the Mens Rx division.  They decided to compete on Thursday and without practicing any of the workouts they did amazing in a big deep field.

Kevin and Ron placed 7th just missing the finals in the mens Rx Division.

Innes and Jim(competed in his first competition) placed 12th overall.

Great work everyone.

Strength:
5 Sets of 3 Rep Ring dips (use the smallest band or add weight)
Then
5 Sets of 20 Seconds Max Push-Ups with 20 seconds rest

WOD:
3 Rounds:
15 V-Ups (Rx+ Toes to Bar)
30 KB Swings (55/35)
60 Double Unders
*Self time 2 Minutes rest after each round
**Time cap of 20 minutes to finish all 3 rounds

Again, watched and cried.

Today's Workout



Tomorrow's Workout