Monday 5/19/2014

We'd like to congratulate CJ on being the lucky winner of the pair of Gold Tickets to the CrossFit Games this summer.  We definitely feel like we are the lucky ones to have all of you in our community.  Reading your posts inpires us to keep making the 307 better.  The 307 really wouldn't be what it is without each and every one of you guys.

Weekly Warmup
3x10 Behind the Neck Press (Bare bar)
3x10 Strict Pullups
3x10 GHD Hip Extensions or Reverse Hypers
60 sec ride on the Assault bike. How many cals can you get? Try to get more each day.

Strength
6x2 Pause Overhead Squats

WOD - Leaderboard
Elizabeth
21-15-9
Cleans (135/95)
Ring Dips

REC
Row 1500m at a moderate pace