Friday Flush...needed this after the #WZAOC yesterday... A) 10:00 mobility work, upper focus B) 3 rounds @ very easy pace 15m forward bear crawl 15m reverse bear crawl 500m row 1 mile Assault Bike C) 10:00 mobility work, lower focus #crossfit #crossfitmasters

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Thursday! #WZAOC WOD 5...HSPU...pistols...pull-ups...wall balls... #crossfit #crossfitmasters

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Tuesday grind! A) Snatch-grip deadlift 2-2-1-1, 31X1; 3:00 rest 225-235-245-255 B) 5 rounds for movement practice/quality 30m med ball bear hug carry, 150 :30 L-sit on parallettes accumulations :60 Assault Bike easy Can't breath carrying that MedBall! L-sits are very tough for me! C) Every :90 for 6 sets 15m sled push w/straight arms, load for a tough grind that will take :10-:20 - 342(280+sled) #crossfit #crossfitmasters

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Monday: A) Every :90 for 15:00 (5 sets of each) 1st: 1 squat clean + 1 front squat, start moderate build to tough (205-215-225-235-240) 2nd: 3 unbroken muscle-ups B) 12:00 increasing effort every 3:00 so that you start "easy" and only last 3:00 is @ "game pace" 12 row calories 10 wall balls, 20 to 10 8 CTB pull-ups 6 handstand push-ups 5 rounds and 12 cal + 2 WBs C) 3 sets not for time 6-8/side light Powell raises 15 15m/side moderate 1-arm DB overhead carry #70 #crossfit #crossfitmasters

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Beautiful morning on the trails with these guys! #getoutside #bike #mtb #crossfit

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Take 2...#WZAOC this was definitely a learning experience today...smh...#crossfit #crossfitmasters

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Friday Flush: A) Back squat 2-2-2 light/moderate, 20X1; 2:30 rest 255-265-275 B) Strict weighted pronated CTB pull-up 2-2-2, 21X0; 2:30 rest 44 C) 5 rounds :60 row easy :30 rest :60 Assault Bike easy :30 rest Just under 1200 cal/hour and 55 RPM D) 10:00 mobility work of choice #crossfit #crossfitmasters

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