Tuesday - July 10 - CrossFit Estero

Cast-iron pans are extremely cheap, last a lifetime, and provide natural iron.  They also conduct heat really well and cook awesomly.  Available at wal-mart and everywhere else.  Get some!

1. Follow this link to sign up for classes: CLICK HERE

Elite WOD

Strength: 4x3 Push Press @90%, 4x9 DB Thruster (Heavy) Done as Superset

Skill: 5 min kipping HSPU Work

Conditioning: "Mogidishu Mile" 4 Rounds For Time: 5 Burpees, 10 Hand Release Pushups, 15 Air Squats, 20 Situps, 400m Run

Basic WOD

Skill: Power Clean

Skill 2: Knees-to-Elbows

Conditioning: AMRAP 12 minutes of: 3 Power Clean, 6 Box Jump, 9 Knees to elbows

CrossFit Football WOD

Strength: 4x2 Snatch @ 90%, 2x2 OHS @ 90% 

Skill: 4x 50yd Back Pedals

Conditioning: 12 min EMOM: 3x Deadlifts (135/95), 2x Front Squat (135/95), 1x OHS (135/95) (one bar so all weights are the same, even if scaled), 3 Burpee Penalty for missing a round 

"The dreamers are the saviors of the world."

-James Allen