06.29.16 Wednesday - Crossfit Equality

Congratulations David W! David set a goal for himself to snatch 200 lbs by the end of the year and he reached that goal 6 months early!

STRENGTH:
1a) Close Grip Bench Press: 3 x 5. Rest 60s. Add weight each set.
1b) Strict C2B Pull-ups: 3 x 5. Rest 60s.

METCON:
3 Sets:
Row 500 Meters
10 S20H (135, 95)
15 T2B
20 Push-ups
*Rest 2 Minutes Between Sets*

AFTER PARTY:
50-100 Banded Pushdowns
50-100 Banded Pull-aparts
____________________________________________________________________________________________________
5:30 PM BootCamp Class

STRENGTH:
SL Romanian DL w/ KB 10 ea side 2x

METCON:
7min AMRAP:
15 Goblet Squats
20 Russian KBS
***Rest 2min***
7min AMRAP:
20 Mountain Climbers
10 Side Raises ea side

Trivia QOD: Who was the king of England when the colonies declared their independence?

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