“My friends are my estate.”
-Emily Dickinson
Today's WOD:
A. Five sets of:
Clean x 1.1
Rest 20 seconds
Tall Box Jump x 1.1.1
Rest 2-3 minutes
B. Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Set 4 – 10 reps @ 70-75%
* Set 5 – 8 reps @ 75-80%
* Set 6 – 6 reps @ 80-85%
* Set 7 – 4 reps @ 85-90%
Rest 2 minutes between sets.
C. 3 sets, not for time, of:
GHD Sit-ups x 15-20 reps
50-day Paleo Challenge coming to you on September 11th! Sign-up today!
Its that time to look better naked! 50-day Paleo Challenge will start on September 11th and finish on October 30th, just in time to celebrate Halloween with a few pieces of chocolate. The full breakdown about the Paleo Diet as well as the rules for the challenge will be given on Thursday, September 6th at 5:00pm with Coach Josh. The buy-in is $25 (yes, shirt is included). If we get 50 athletes signed up by this Friday, we'll have a party on Labor Day, Monday, September 3rd, at the box from Noon - 6pm! Email Coach Josh to sign-up for the challenge: josh@808crossfit.com.
Yesterday's WOD Board:
Will be posted soon.
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