September 23 - CrossFit Estero

Food: Bone-in pork chop in a shallot/wine/mustard sauce.  

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:

Muscle ups and Transition - 10 min cap 

Conditioning:

As many rounds as possible in 20 minutes of:

2 Muscle-ups *3dip/3pullup sub per 1 

8 Kettlebell Swings *70/52/35

16 Push-ups

*After WOD rest a few minutes and then work on 3 sets of strict Pull-ups

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-Jim Rohn

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