The difference between good and great

is just a little extra effort.

-Duffy Daugherty

Looking good Adam…Keep it up!

WOD…

For Time:

95lbs for Power Cleans and Push Press (Scale as needed)

10 Ring Dips

2 Power Clean and Push Press

9 Ring Dips

4 Power Clean and Push Press

8 Ring Dips

6 Power Clean and Push Press

7 Ring Dips

8 Power Clean and Push Press

6 Ring Dips

10 Power Clean and Push Press

5 Ring Dips

12 Power Clean and Push Press

4 Ring Dips

14 Power Clean and Push Press

3 Ring Dips

16 Power Clean and Push Press

2 Ring Dips

18 Power Clean and Push Press

1 Ring Dip

20 Power Clean and Push Press

Post time to comments.


Endurance Workout…

3+ Hours After Mission CrossFit WOD

Choose ONE of the Following Sports:

Swim, Bike Run, C2

All Out Efforts.

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.