What a conclusion to Wadapalooza 2017 with several Team Precision and Tromello Programming athletes taking the podium! Team Cerberus 2nd place RX Men and James Grundler 3rd place Masters 45-49! The ladies of Team PreCistreet also did very well finishing strong as they competed head to head with top Regional and CrossFit Games Athletes even winning the Triathlon event! It was one heck of a weekend and I could not be more proud of all our athletes. We will definitely be back next year!
Fitness – Strength – Community
WARM UP:
400 M. Run or Row
10 Y’s, T’s, and W’s
10 Reverse Flys
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Clean Extensions
10 Clean Pulls
10 Front Squats
Then:
Hip Mobility
SKILL:
3 Rounds (At a Walking Pace)
10 BB Bent Row
10 Banded Tricep Extensions w/ Pull Aparts
10 Ring Push Ups w/ a 3 Sec. Negative
10 Band Pull Aparts
LIFT:
Front Squat
3 x 3
2 x 2
3 x 1
*Work to a heavy single for the day.
WOD:
“011617”
AMRAP 15
1K Row
30 Squat Cleans (135/95) (115/75) (95/65) (75/55)
20 Ring Muscle Ups
*Sub. 30 Ring Push Ups for MU accordingly.
POST WOD:
2 Rounds
10 Y’s, T’s, and W’s
10 Reverse Flys
10 Face Pulls