July 13 - CrossFit Estero

Food: Orange chicken and side of salad

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

Elite members WOD:

Body Temp Warmup:

250m Row -250m Run - 150 Jump Rope skips

Dynamic Range of Motion:

Coach's Choice


Rest - Work on gymnastic skills


same as above


Row 1000 meters 85 pound Thruster, 21 reps 15 Pull-ups

Row 750 meters 85 pound Thruster, 18 reps 12 Pull-ups

Row 500 meters 85 pound Thruster, 15 reps 9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

*Coach's note: try something you suck at. Mary, or Nicole for example.

Post time to comments

"I learned that the only way you are going to get anywhere in life is to work hard at it. Whether you’re a musician, a writer, an athlete or a businessman, there is no getting around it. If you do, you’ll win – if you don’t, you won’t. "

-Bruce Jenner

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