3-15-2016

Lift:

Back Squat

3 x 10

225, 275, 315

155, 185, 205

Skill:

3 rounds
10 tempo pullups
10 tempo banded pull aparts
10 tempo pushups

Notes: Pullup tempo: 3 second hold at top, 3 seconds on the way down

Banded Pull Apart: 3 second hold at extension, 3 seconds on the way back to start

Pushup Tempo: 3 seconds on way down, 3 second hold in the bottom 

WOD:

7 mins amrap
3 thrusters
3 box jumps
3thrusters
6 box jumps
6thrusters
9 box jumps
6 thrusters
12 box jumps
9 thrusters
18 box jumps
9 thrusters
21 box jumps ...... etc.

135/95

  EaDo Elite Coach Connor Martin doing 16.3  Photo Credit: Sierra Prime 

 

EaDo Elite Coach Connor Martin doing 16.3 

Photo Credit: Sierra Prime 

CrossFit EaDo