Workout of the Day

WOD Wednesday 8/16/17

10 Push Jerks (155/105),
20 Alternating Pistols (sub alt on bench or assist with plate under heel),
30 Toes-to-bar,
40 Wall Ball (20/14),
50' Handstand Walk (sub 5 wall walks),
60 Calorie Row.
50' Handstand Walk,
40 Wall Ball,
30 Toes-to-bar,
20 Alternating Pistols,
10 Push Jerks.

5x5 Ring Dips @ 311 Tempo. Complete the dips with a 3 count negative into a deep dip position, drive out from the bottom with force, lock out and flash out (externally rotate) at the top for a count. Scale with bands (on rings or box) or 5x5 with the just the negatives if driving out of the dip is difficult. This will be the last day of this progression. Would love to hear how you've improved on these!

Crossfit Vibe

2925 Airway Ave, Unit B

Costa Mesa, CA, 92626


Phone: 949-236-6443