Daily WOD

Overhead Squats
3-3-3-3-3
Ascending load
– 3 sec pause in the bottom of each rep
then
For time:
20-18-16-14-12-10
Wallball 20/14# , 10’/9′
Calorie Row

How not to spot someone:

There is a very important lesson to be learned here.  Most importantly, don’t be an idiot like I was. If you are going to spot someone, stay close from the first rep and make sure the lifter knows you are behind them. Don’t step in unnanounced on the last rep.  This could have ended much worse!

November 9, 2014

Monday 11.10.2014

Overhead Squats 3-3-3-3-3 Ascending load – 3 sec pause in […]
November 7, 2014

Saturday 11.08.2014

CrossFit Gantry In-House Competition hour. THe gym will open at […]
November 6, 2014

Friday 11.07.2014

EMOM for 8 minutes: 2 deadlifts ascending then AMRAP 8 […]
November 5, 2014

Thursday 11.06.2011

“Open Test” AMRAP 20: 50 Wall Balls, 20/14 50 DU […]