We could not be more proud of Greg Smiley! Greg finished 3rd over the weekend at the NorCal Masters Competition. It was a hard fought battle that lasted 2 days and had 7 scored events, including a final. This is extremely impressive, considering the fact that Greg is now 47 years young. He competed in the 45-49 year old bracket. This is a great test for things to come this CrossFit Games season! It just proves that Greg’s abilities are timeless, even though his body may not feel that way right now, hahaha! Congratulations, fearless leader. We love you!!
Fitness-Strength-Community
WARM UP:
3 Rounds
30 Double Unders (60 Singles)
15 Air Squats
10 Inch Worms
10 Bumper Jacks
Then:
Hip & Ankle Mobility
SKILL:
3 Rounds (At a walking pace)
5 SHSPU
6e DB Row (You choose the weight)
20 Hollow Rock Sit Ups
LIFT:
Paused Back Squat
3 @ 65%
3 @ 70%
3 @ 75%
3 @ 80%
*Pause for 3 Sec. at the bottom.
WOD:
“Z FIGHTER”
3 Rounds
75 Double Unders (150 Singles)
25 Pistols (50 Air Squats)
25 KBS (70/53) (53/44) (44/35) (35/26)
POST WOD:
Roll & Stretch
