Workout of the Day
6 rounds of:
1 minute of Rowing
1 minute of Strict Dips
1 minute of Strict Pull-ups
1 minute Rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed.
3x 60sec each
1. PVC Hollow
2. PVC Archer
3. PVC Oblique Hold (30sec ea)
Annual 4th of July 5k–Hard to believe it’s been a year! The run will be on Saturday July 4th in Huntington Beach. Race starts at 7am, so we will be meeting up at 6:30am in the Albertson’s parking lot (on Yorktown Ave., as usual) and walking to the start together. Barbells For Boobs made another awesome ‘Red, White, BOOBs’ t-shirt (and tank!) this year. The more of us who wear them and support BFB, the better! You can buy your shirt HERE. Details of the 5k are HERE. Feel free to register if you would like an official chip time, otherwise no need. And just to be clear, there will be no classes at the gym on the 4th… so come out and run… or jog… or walk (but whatever you do, try to beat Coach Max!)
Read—The WODFather: Why Greg Glassman Is Good for Fitness, by Eric C. Stevens from Breaking Muscle.
Watch—The Push-up, from CrossFit.
Eat—Creamy Pesto “Pasta” with Spring Vegetables, from Against All Grain.
Power Clean + Hang Power Clean – 1+1/35% 1+1/50% 1+1/60% 2×1+1/70% 2×1+1/75% 4-5×1+1/80%
Snatch Pull 1-2×2/95% 2×2/100% of clean
1. Reverse Wall Walk 2-3×3-6
2. Bridge to Wall Walk Up 3-5×1+1
50m Sandbag Carry
50m OH KB Carry
12ea Lateral WoodChop