Monday, June 15, 2015


8x3 Push Jerk @ 70%

1) Take 3-4 sets to find your 8 RM Flat DB bench press
2) 2 x 10 one arm DB bent over row rotating thumb out at the top

7 bar muscle ups
7 squat clean & jerk (205/145)

*Courtesy of CrossFit, Inc.

Tip of the Day
When you see a WOD like this one, you may laugh, you may cry, and about 1% of you will actually like it.  Scaling appropriately is the thought that comes to my mind.  Unless it's a hero, most WOD's are designed with high intensity in mind.  When the intensity level drops and you turn a 10 minute WOD into a 30 minute WOD, it's time to scale.  Scaling does not mean you suck.  When you scale appropriately, you achieve the desired stimulus out of the WOD and see better results physically, and mentally.