Monday, July 8 WOD

Mobility: 90 seconds on each limb per exercise

  • Banded Hip Extension
  • Kettle Bell Calf Mash-Up

Buy-In: Back Squat

  • 75% x 5
  • 80% x 5
  • 85% x 5

WOD: 4 minute AMRAP of…

  • Overhead Squat

Loads: C: 155/105lbs   S: 135/95lbslbs  D: 95/65lbs

Cash-Out: Pull-Up Tabata

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

CrossFit Journal

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CFA Coach Fun Facts

Claim to Fame: Unofficial IPA Amateur Bench Press Record holder at one time-585lbs, my uncle is a famous stuntman, finished the Tough Mudder without crying, and funniest guy at the box (self proclaimed).

Coach DeFalco


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