Day Kirby

Hometown:
Unknown
Gym:
CrossFit 604
Gender:
Male
Age:
53
Height:
6' 3"
Weight:
195 lbs

August 15, 2012

Performed at: CrossFit 604
Workout Name: CrossFit 604 Aug 15 2012
Description: WOD:
10 min AMRAP:
1 Rope Climb 15' (Scale 5 ring rows or 5 pullups - not band assisted)
7 Ring dips (Scale dip variation as required)
10 Ball Slams
Results: 4 rounds 5 reps
Workout scaled
Modifications at: 30# slam
Warmup: WARMUP/MOBILITY:
Coaches Choice

STRENGTH:
A - 10 mins to build to heavy 1 Power Clean and Jerk (5-6 sets max - prioritise form, heavy but fast)

B - EMOM 3 reps x 5mins @ 80% of above

A) worked up to #145
B) done at #115

WOD TECH:
Ball Slams, Rope Climb

1 similar workout

Date Name WorkoutDescription Results
08/15/2012 CrossFit 604 Aug 15 2012 WOD:
10 min AMRAP:
1 Rope Climb 15' (Scale 5 ring rows or 5 pullups - not band assisted)
7 Ring dips (Scale dip variation as required)
10 Ball Slams
 4 rounds 5 reps
Workout Scaled