July 29 - CrossFit Estero

Food: A dutch oven, some quality ingredients, some stew meat = Easy and delicious Paleo goodness!

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


Power Clean and Jerk OR Power Snatch/Squat Snatch.  Work on technique with moderate weight and build only when form is feeling solid





1000 meter row 45 pound Thruster, 50 reps 30 pull-ups

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*Coach's note: This WOD is all mental.  You must pull stronger on each pull of the ROW and UP your speed on every thruster.  You must push past your limit on the pull ups and rip something.  That is how you PR a SICK pr on a WOD like this.  

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