Tuesday Workout: Pull-ups/Dips, Row, S2O, Row

Please RSVP HERE to our 7 Year Anniversary Party!  We need numbers for food, so please RSVP as soon as you can.  We hope that you can make it!

STRENGTH

A. 5×5 Weighted Pull-ups
B. 5×5 Weighted Dips (parallettes on box)

Notes: This is a continuation of the work last week.  Climb to a heavy 5 for each for the day (heavier than last time if possible), or challenge yourself on your working variation. If you can not get all 5 drop the weight and finish the set out. Use a parter for scaled pull-ups and a toe nail spot for dips if necessary.  Rest about 90 seconds between sets or as needed.

WOD

Level 1

Complete the Following For Time:

• Row x 350m
• Push Press x 15
• Row x 350m
• Push Press x 15

*Use challenging weight on barbell or dumbbells for L1

Level 2

Complete the Following For Time:

• Row x 500m
• Shoulder to Overhead (115/85) x 20
• Row x 500m
• Shoulder to Overhead (115/85) x 20

*weight on S2O should be something that is tough for an unbroken set or something you might need to break into sets of 5 to 10 reps with short breaks between sets.

ANNOUNCEMENTS

1. CF CVILLE 7 Year Anniversary Party!!  RSVP HERE – we need numbers for food : )
2. Ladies Night – WOD and Wine: July 22
3. Yoga for CrossFit and Recovery with Leslie: July 24