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:
Muscle ups and Transition - 10 min cap
As many rounds as possible in 20 minutes of:
2 Muscle-ups *3dip/3pullup sub per 1
8 Kettlebell Swings *70/52/35
*After WOD rest a few minutes and then work on 3 sets of strict Pull-ups
Post time to comments
"The worst days of those who enjoy what they do are better than the best days of those who don't."
Add us on Facebook: The Training Box
Follow us on Twitter: TrainingBoxGym