July 15 - CrossFit Estero

Food: pulled pork, homemade paleo bbq sauce and some sauteed summer squash

Elite members WOD:

Body Temp Warmup:

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

Dynamic Range of Motion:

Coach's Choice


Snatch Grip deadlift - build to 5 sets of 5 at 80%


Ring Support Holds 2x max sets


For Time:

20-15-10-5-25 rep rounds of:

Air squat

Kettlebell Swing 72/50

Sit Up

*Coach's note: Go heavy on KB swings....

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"When I was a young man I observed that nine out of ten things I did were failures. I didn’t want to be a failure, so I did ten times more work. "

-George Bernard Shaw

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