Monday 9-19-16 WOD

You can either choose to play it safe or you can choose to jump and see what happens. 

Sometimes it's into shark infested waters off the side of a boat in the middle of the ocean and sometimes it's signing a business deal. Either way they're both exciting and scary all at the same time...   

#sinkorswim #isurvived

Monday 9-19-16 WOD

CrossFit:
A.
Back Squat 3x3 @90%

B.
Front Squat 3x2 @92%

C.
Power Jerk 5x1 @ 90%

Fitness
A.
Back Squat 3x3@90%

B.
3 Rounds of
6 Double Bell Clean & Front Squat
6 Push Ups @ 21X10*
10 KBS 50/70+

*These six push ups should take just over one minute to complete. Start at the top of the push up position descend for two seconds, pause for one second at the bottom, explode up (that's the "X") and pause for 10 seconds at the top of the push up. That's one rep. Repeat for 5 more ;-)

C.
3 Min Ladder
Ball Slam
Burpee

Starting at one rep for each go up by one rep for each round until the three minute time cap.