Out here in Virginia we’ve had the pleasure of training with several different Crossfit Affiliates. They’ve all been welcoming and while we’ve had a lot of fun there’s really no place quite like WCF. We miss you guys and can’t wait to get home. I’m deeply appreciative of a few things at WCF after seeing some different Affiliates: How clean it is, how well equipped, the high level of coaching, and the welcoming that people experience when then come through our doors. Oh yeah…A/C is nice too!
26/July/2011 Tuesday WOD
Bench Press 1, 1, 1, 1, 1, 1
Build up to a 1 rep max within 20 minutes. Warmup with a set of 10, 10, 5, 3, then singles. Then:
Amrap 5 Minutes:
20 Pushups/Sprint 200m