July 18 - CrossFit Estero

Food: 1 pound tuna steak marinated in an asian blend and lightly seared on each side.  Served medium rare.

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

Strength:

Find a new 1 rep in any lift

Skill:

Choose an accessory skill and spend 5 minutes working on

Conditioning:

For 16 Minutes on Every minute perform:

1 Power  clean and jerk

Max rep Push up

Reset on next minute

Post lowest push up score and PC weight. Power clean/jerk weight should be 80% or above

Post time to comments

"Leave as little to chance as possible. Preparation is the key to success. "

-Paul Brown

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