Friday - July 13 - CrossFit Estero

A big cutting board is the centerpiece of every kitchen

1. Follow this link to sign up for classes: CLICK HERE

Elite WOD

Strength: 5x2 Split Jerk @ 90%, 5x1 Behind the Neck Push Press (Heavier) Done as Superset

Skill: 5 min Establish best ME HSPU (Strict and Kipping)

Conditioning: 5 Rounds For Time: 7 Deadlifts (Vet: 225/135 RX: 135/95), 1/2 best unbroken set shoulder touches, 100m Sprint

Basic WOD

Skill: Front Squat

Skill 2:Frog Stand

Conditioning: 10-9-8-7-6-5-4-3-2-1 reps of: Dumbbell Thruster #15/#8, Jumping Pull-up (15mincap)

CrossFit Football WOD

Strength: Rest Day

Skill: Rest Day

Conditioning: Rest Day

"The only people with whom you should try to get even are those who have helped you."

-John E. Southard