October 26 - CrossFit Estero
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:
Front Squat - Heavy 3x3
3 rounds of 4 minutes. Partners switch stations after 1 min; 20 sec switch time.
Score is total number of calories rowed by group plus lowest # of pullups done. Dropping KB is 10pt deduction
Person 1: Row for max calories
Person 2: Hold 2 KB's in rack position *53/40
Person 3: Strict Pull-ups
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"Life's battles don't always go to the stronger or faster man. But sooner or later the man who wins, is the man who thinks he can."