Wednesday 20140625

Strength

Barbell Row

3 x 10 – heavy as possible with PERFECT form.

Death by Hand Release Push-ups (20 min time cap)

With a continuously running clock do one hand release push-ups the first minute, two hand release push-ups the second minute, three hand release push-ups the third minute…max 20 minute time limit.

Use as many sets each minute as needed.

WOD

5 rounds, for time:

5 x back squats @ 135#
10 x pistols (5 ea. leg)

*Competitor: As prescribed 
*Established: 115/pistol progressions as needed
*Recruit: 95/pistol progressions as needed

Good starting place for pistol progressions here.

Post results to comments.

Jerred

My wife put a description of me on her blog that sums it up quite nicely. "Loves – CrossFit, reading for knowledge, eating delicious things, rainy days, his puppy Berkeley, a good cup of dark coffee, a nice dark beer, pizza, taking pictures, having deep conversations, his family – more than anything, exploring new places, and Wife." I also enjoy blogging, but that's pretty much me.