Main – CrossFit
Don’t forget, there is no Saturday WOD at the gym tomorrow. We will be at the beach near Jones Park for the Spartan 300 Workout. Sign up here: http://www.spartan.com/events/spartan-workout-registration/?event_id=317/gulfport/ms-workout#.U9r_u4BdUf0
Warm-up
1a: Back Rack Box Step Ups (3×20, HAP)
1b: Reverse Hypers (3×10, HAP)
Strength
2: Deadlift (1×1, work to a heavy, non-compromised single)
Do not compromise your technique or your back. You have 15 minutes.
Conditioning
3: Metcon (Time)
4 rounds for time:
400 meter run
8 HSPU
10 Pullups
12 Box Jumps
The post Bandit CrossFit WOD–Friday, August 1, 2014 appeared first on Bandit CrossFit.
