Journey

WOD 7/20/12

1X20 Back Squat

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%. If this is your first time attempt 70% of your max.

 
-then-

 
a) 4X3 Strict Pullups + ME Kipping Pullups – rest 60 sec.

Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

 
b) 4X400m Sprint – rest 60 sec.

Notes: These should be all out efforts. Pacing is not acceptable but degradation of pace is acceptable.

Our women's tank tops have arrived. If you reserved yours you can pick it up in the office. We also have new stock of mens XL shirts so if you didn't get one that you liked last time now is the time!

Join us at CrossFit Bridge City on Saturday at 1pm to participate in the Amanda Miller Memorial WOD. Sign up at www.amandawod.com,