WOD 7/18/16

WOD 7/18/16

SOOOO proud of our 3 teams that competed at Dog Days of Summer 2016. We had 1st time competitors, 1st time RXers and athletes adding another notch in their comp belt. Either way, everyone showed up, showed out and made the CrossFit III name proud. As a coach, days like these make it all worth it. Now it's time to get ready for SHADES & GAINS!! (shameless plug there)


Go hard on these WODs. They may be short but they're as effective as the intensity you're willing to put out. Happy Monday!

For 2 separate scores:

3 Rounds For Time

400m Run

15 T2B

15 Right Arm KB Snatches (55/35)

15 Left Arm KB Snatches

*Yes, you do have to do all right arm then all left arm


Rest 5 mins


For Time: 

21-15-9

Cal Row

Push Ups (LIII-3" Deficit Push Ups)

*Hands on a 45# plate is 3" deficit