CrossFit (6am, 5:30pm, 6:30pm)
Benchmark WOD: “Elizabeth”
21-15-9 reps for time:
– Clean, 135/95 lbs
– Ring Dip
Times to beat: Kenny Seeling 3:24 (7/30/2013), Heather Eversole 5:02 (7/30/2013, 75 lb Clean, box dip), Dana Bradshaw 7:14 (7/30/2013, black band ring dip)
CrossFit Light (7am)
Work Capacity:
3 rounds for time:
– Row 500M
– 10 Back Squats, 45/35 lbs
– 10 Burpees
– 10 Knees-to-Elbows
“No man is able to make progress when he is wavering between opposite things.”
– Epictetus
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