10 min warm up
10 banded shoulder press (stand on band with both feet press band over head)
10 pvc Shoulder Press ( grip pvc pipe hard like you are bending it place behind head and press controlled over head)
10 Push up to a T
10 shoulder rolls hanging from pull up bar
10 hollow rocks
10 banded air squats
10 banded side steps
10 banded shoulder press (stand on band with both feet press band over head)
10 pvc Shoulder Press ( grip pvc pipe hard like you are bending it place behind head and press controlled over head)
10 Push up to a T
10 shoulder rolls hanging from pull up bar
10 hollow rocks
10 banded air squats
10 banded side steps
David and Goliath
23 Minute Running Clock
0 to 3 min
run 400 meters
max rope climbs for remainder
rest 1 min
4 to 7 min
run 400 meters
max clean and Jerks 155/105 for remainder
rest 1 min
8 to 11 min
run 400 meters
max power snatches 155/105 for remainder
rest 1 min
12 to 15 min
run 400 meters
max rope climbs for remainder
rest 1 min
16 to 19 min
run 400 meters
max clean and jerks 155/105 for remainder
rest 1 min
20 to 23 min
run 400 meters
max power snatch 155/105 for remainder
0 to 3 min
run 400 meters
max rope climbs for remainder
rest 1 min
4 to 7 min
run 400 meters
max clean and Jerks 155/105 for remainder
rest 1 min
8 to 11 min
run 400 meters
max power snatches 155/105 for remainder
rest 1 min
12 to 15 min
run 400 meters
max rope climbs for remainder
rest 1 min
16 to 19 min
run 400 meters
max clean and jerks 155/105 for remainder
rest 1 min
20 to 23 min
run 400 meters
max power snatch 155/105 for remainder
Comments
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Becoming Stronger Together
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3112 Kitty Hawk Rd
Wilmington, NC 28405 - 702-468-6781
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lauren@crossfitwilmington.com
Jamie Thomas 6 days, 11 hours ago / Reply
David and Goliath: 6 + 16
Notes: #65 - 2 rc/rnd & 3c&j & 3 snt/rnd