Jan 4 - CrossFit Estero

Turkey tenderloin and dark sauce with sauteed bok choy, side sweet potatoes

Elite members WOD:

Strength:

Body Weight Bench Press - 2 sets to failure. Females 75%

GHD Situps 15/15/15

Skill:

Muscle Ups

Conditioning:

As many rounds as possible in 15 minutes of:

5 Kettlebell Swings *#70/#45 *Use dumbbell for 70#

2 Handstand Push-ups

3 Strict Pull-ups *Absolutely no swing

50m Sprint

50m Sprint

*Handstand sub is 6 assisted Pushups or 30 second holds per rep.

*Strict pullup sub for 2 is 10 kipping or 20 jumping

*DO NOT COUNT ANY REPS THAT ARE NOT SUPER STRICT FULL RANGE OF MOTION. WONT BE RX IF IT ISNT RX!!!!

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