06.13.16

Riptide CrossFit – CrossFit

WARM-UP

STRENGTH WOD

E90s: Hang Snatch (10 sets: 3x Mid-Thigh)

(Work up to a max for the day)

Back Squat (3@75% – 3@80% – ME@85%)

– SUPERSET EVERY SET WITH 30m PROWLER PUSH AHAP.

* AHAP means HEAVY…as in “the sled doesnt wanna move” heavy

* ME = At least 3 reps. If you get 2 – re-rack the bar and perform the 3rd

WOD

8min: Metcon (AMRAP – Reps)

– 100 WALL BALLS 20/14

– 50 TOES TO BAR
Strategies for WB

A) You still can’t ride roller coasters

– 10 x 10

B) You would’ve skipped today but you got quads to maintain

– 5 x 20

C) You enjoy getting stuck on the toilet

– 40 – 30 – 30

D) You absolutely hate life

– Unbroken