140716 Wednesday

Congrats to Roderick for his great showing on Sunday at for the tri at Furman University in Greenville,SC his 7th race of the season. He finished (250m swim , 16mi bike, 3.1mi run) (19.75 miles) in 1:30 when his goal for the race was 1:45!  Keep up the great work Roderick!

Congrats to Roderick for his great showing on Sunday at for the tri at Furman University in Greenville,SC his 7th race of the season. He finished (250m swim , 16mi bike, 3.1mi run) (19.75 miles) in 1:30 when his goal for the race was 1:45!  Keep up the great work Roderick!

Congrats to Roderick for his great showing on Sunday at for the tri at Furman University in Greenville,SC his 7th race of the season. He finished (250m swim , 16mi bike, 3.1mi run) (19.75 miles) in 1:30 when his goal for the race was 1:45! Keep up the great work Roderick!

Main – CrossFit

(No Measure)

AMRAC in 12 minutes with
Mobility + 4-10:
Sumo Deadlift,
1-arm OH Carry,
C2B Pull-up (Strict Rnd 1),
Burpee over the Bar.

Strength Development

A1. : Axle Thruster (6-8 x 3. )

A2. : Ring Rows (@ 31X1; 6-8 x 3. )

Either no score or can note inches bottom of ring falls relative to shoulder when standing next to ring.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes:

8 Sumo Deadlifts (~50-60% of a multi-rep max NTE 165/115lbs)

12 Burpees over the Bar

300m Run
Count approximately every 50m run as 1 rep for partial rounds.

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