Warm up:
2 rounds of:

200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

7 sets of 1: Each set consists of 1 Clean, 2 Front Squats and 1 Split Jerk @ 70%1RM (clean). Rest 60 seconds between sets

EMOM 10 minutes:

5 Pull-ups
7 Burpees

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Congratulations to Angie, Lynn, Scott and Victor on their performance this past weekend at the WODFather Games!


“This is an inspiring TED talk by CrossFit East Bay Athlete Russell Redenbaugh, who is a self-made millionaire. He is also a Black Belt in Brazilian Ju-Jitsu, and a three time world champion medalist in the Master’s category. He has trained with me in CrossFit for the last three years, typically two times a week. Oh, I forgot (as I often do) he is completely blind and has been for most of his life, and has four fingers total on both hands.” via CrossFit Easy Bay

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Monday WOD, June 10, 2013