Attention Everyone!! We need volunteers and judges for the Shakedown Team Series held at Axiom CrossFit on August 25, 2012. So far we have had a great response from other gyms, but as of right now barely anyone has registered from our gym and we host it!!!! We need your help so please follow the link and give us a hand! We will make sure Billy makes you feel important, hahahaha. Thanks guys!!!
http://shakedownseries.com/volunteerjudge-registration/
WARM UP:
350 M. Row (Easy)
350 M. Row (Mod.)
350 M. Row (Mod.)
350 M. Row (Sprint)
SKILL:
3×2 Weighted Pull Ups
*Go as heavy as possible
5 Min. of KBS Technique Work
LIFT:
3×5 RDL’s (155/105) (135/95) (115/75) (95/65)
WOD:
10 Dead Lifts (275/195) (245/165) (225/155) (205/135)
20 Pull Ups
30 Box Jumps (24/20)
40 KBS (53/44) (44/35) (35/26) (26/18)
50 Double Unders (150 Singles)
40 KBS
30 Box Jumps
20 Pull Ups
10 Dead Lifts
*The weight remains the same throughout the workout.
POST WOD:
Mobility Work
