Thursday

“A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done.” -Vince Lombardi

Ken come to CrossFit 5 mornings a week and is the definition of dedication (among others that come at 5:30am and 6am!!). He's prepping for the Master's competition that we're hosting on April 12 for the 50-59 age group category.

Ken come to CrossFit 5 mornings a week and is the definition of dedication (among others that come at 5:30am and 6am!!). He’s prepping for the Master’s competition that we’re hosting on April 12 for the 50-59 age group category.

WOD:
A.
4 sets of:
Deadlift x 6-8 reps @ 65-75%
Rest 45 seconds
Dumbbell Reverse Lunges x 10 reps each leg (25,35#)
Rest 45 seconds
Dumbbell Press/pushpress x 8-10 reps (25,35#)
Rest 45 seconds

B. Three rounds for time of:
10 Pull-Ups
20 Kettlebell Russian Swings (35,53#)