Workout of the Day 7/16/2013

Strength

Back squat heavy single or 1rm if feeling good

Conditioning

2 rounds For Time:
75 Double unders
100′ bear crawl
50 KB swings 24/16
100′ bear crawl
25 Sit ups
100′ Bear crawl

Extra Work

Establish a Max Set of ring dips.

Front planks accumulate 5 minutes.

Post your loads and times to comments.

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3 responses to “Workout of the Day 7/16/2013

  • Alex.

    Back Squat: 400, new PR! I want to thank all of the Coaches at Crossfit Monterey–Cris, Josh, Jacob, Ryan, Mike, and Tre for all your help and guidance with my squat technique. Crossfit Monterey is truly a special place!
    WOD: 16:10–Ended up doing 300 single unders and 60 KB swings after Coach Cris modified it a bit. Excellent but brutal!
    Extra work: Mobility only. Blown out and high as a kite from the PR.

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