400 Meter run
3 Strict Pull ups (or attempts)
6 Kettlebell Wall ball shots
9 Hip Extensions
21-15-9 reps for time of:
225 pound Back squat
2 pood Kettlebell swing
Post time to comments.
WOD Demo with CrossFit Ranch Salinas Valley – video [wmv] [mov] [HD mov]
Nathaniel’s got hops!
Definitely a fun WOD!
That’s my buddy Nate: AKA :AIR JORDAN!!
I would have been happy just watching those guys attempt those insane box jumps the entire hour! They are like kids at recess!! Nate IS our Air Jordan!
Fight the good fight of the faith. Take hold of the eternal life to which you were called and about which you made the good confession in the presence of many witnesses. 1 Timothy 6:12
All of you had some impressive jumps yesterday. Way to go!
0530 RUN: TEMPO Zone 3-3.5
7.89 miles Total, 0:59:14
w/u: 3.07 mi easy @ 8:07/mi
Tempo: 2.54 mi @ 6:33/mi (16:37, HR Avg 164, Max 169)
w/d: 2.28 mi easy @ 7:46/mi
Fly Nate, fly!
I believe Nate can fly. I believe he can touch the sky. I think about it every night and day. He spreads his wings and flies away.
Also looks like Trinity in The Matrix. Before she kicks that dudes teeth in.
scaled to 185lbs. That was hard…