Wednesday 2011 06 01
Strength:
5/3/1 Squat Cleans
40% x 5
50% x 5
60% x 5
WOD:
10 Wall Walks
20 Burpees
30 Clean and Jerks (95/65)
40 Back Extensions
50 Knees to Elbows
10 OHS (95/65)
20 KB Swings (50/35)
30 WBS (20/14)
40 Sit-Ups
50 Air Squats
50-m Sandbag Run (80/60)
For Time
This WOD knocked everyone down a notch or two. It definitely leaves you with the desire to improve.
About Me
- Ranger CrossFit
- Ranger CrossFit is a strength and conditioing program unlike any other in South Texas. At RCF, we follow the most up-to-date methods and philosohy. We care about athletes health and fitness. We build strong bodies, minds, and stronger relationships. Our coaches have the best of training and professionalism, and will always push you to your limits with athletes' safety being our number one concern. "God, Family, and CrossFit....everything else is bullshit!"
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