Registration for the 2014 Wod Gear Team Series opens tomorrow evening at 8pm. This years event promises to be the biggest one yet and will have that same flare that Precision and CrossFit Eagle Rock are known for in their programming. Form those teams and get ready to sign up. This event sold out in 7 minutes last year!! Make sure your swimming because we are bringing it back!
WARM UP:
400 M. Row or Run
25 Thrusters (45/35/15)
10 Strict Pull Ups
Then:
Mobilize
SKILL:
3 x 5 Strict Pull Ups (Add Weight as needed)
Pair With
3 x Max Effort L Sit
LIFT:
10 Min to Find 1RM
Strict Press
WOD:
“JACKIE” (Test)
1000 M. Row
50 Thrusters (45) (35) (25) (15)
30 Pull Ups
POST WOD:
Lacrosse Ball Lats and Shoulders
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