Tuesday
WOD
“Chunky Monkey”
Complete 3 rounds for time of:
21 Calorie row
15 Box jumps (M: 30″, W: 24″)
9 Power snatches (M: 115 lbs, W: 80 lbs)

Posted on CF New England on 07 July 2015

Strength
20 Rep back squat

Complete 3 supersets of:
10 Single leg/stiff legged DL with dumbbell (each)
16 DB box step ups

Complete 3 supersets of:
12 Heavy standing calf raises
8-10 Weighted good mornings

Jim Semmes enjoying a WOD at Kapaa, Kauai CrossFit!

Jim Semmes at Kapaa, Kauai CrossFit!