Kirat Malik
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 11 reps Workout scaled |
| Modifications at: | 3 rope walk ups Blue band for ring dips 20 lb wall slambs |
| 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 WOD TECH: Ball Slams, Rope Climb |
| Cooldown: | 65 lbs for Power Clean |
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