WOD - MONDAY, AUGUST 5TH 2013

* HAPPY BDAY TO THE GENTLEMAN BRIAN COOK!

** GOOD LUCK TO MY BROTHER STEVE AND JAMES ON OPENING DAY AT OUR NEWEST GYM CROSSFIT FBF IN BROOKLYN!

PART OF THE PULLUP RIG UP!

12TH IN THE WORLD!

WARM-UP
400M RUN
30 HAND RELEASE PUSHUPS
25 WEIGHTED ABMAT SITUPS
20 BACK SQUATS W 10 SEC HOLD AT BOTTOM OF REP 10 AND 20
REVIEW AND DRILL PUSH PRESS

STRENGTH
12 MIN TO FIND 5RM BACK SQUAT
THEN 1 SET EVERY 2:30
3X5@90%

WOD
IN 12 MIN
800M RUN
THEN:
AMRAP W REMAINING TIME
20 PUSH PRESS (95/65)
20 BOX JUMPS (24/20)

RESULTS FROM 8/4/13 - PERV SUNDAY