WOD
“Duck Walk”
In Teams of 3-4, relay style, complete as many rounds as possible in 20:00 of:
Row for calories (M: 20 cals, W: 15 cals)
15 Push-ups
100′ Farmers walk (M: 2x 32 kgs, W: 2x 24 kgs)

Posted on CFNE on 01 September 2016

STRENGTH

A) Complete 4 sets of:
10-12 Bench press @ 60% 1RM

B) 3 Supersets of:
8 Single arm DB bench press (right side)
8 Single arm DB bench press (left side)
10 Dips
10 “Bicep/triceps burn-out”

C) Mid-line Stability
10 Weighted knees-to-elbow
20 Flutter kicks
10 Weighted sit-ups

CrossFit Surf Day
Saturday, September 17th
La Jolla Shores Beach

Learn how to surf with Pete Lewis! Pete will be at the beach from 7am to about 2pm. He will provide surfboards for everyone’s use. This is a great opportunity to learn how to surf and enjoy a day out in the sun with your families. You won’t want to miss out!

Things  to bring:
– Beach chairs
– Snacks & drinks
– Towels & sweatshirts