WOD 05-09-16

Strength 

Back Squat

5×5 @ 75%

METCON

9 Minute AMRAP

2 Front Rack Lunge 60/40kg

2 Box Jump Over 24/20”

4 Front Rack Lunge

4 Box Jump Over

continue to climb the ladder…

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2 thoughts on ““WOD 05-09-16”

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"If it wasn't for Cameron (you cam do it) Rickerby I still would not be able to do a pistol squat to this day! I saw Cameron as an inspiration before he became a coach.. He was always first in and the last to leave! Banging out the skill work before and after wods.. Knowing that if he was going to be a real crossfitter that it was up to him!! When he became a coach he always pushed that extra rep out of me!! He always made sure I rested for no longer than 5 seconds before I was back on the bar! And his mobility wods that opened up the gate of pistol squats for I will never forget!! It was an absolute pleasure buddy! Go forth and make legendary cross fitters :) :) " "Michael Tully" (RCFNI)
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