WOD 09-11-18

Strength
A1) Barbell Z press 5 5 4 3 (10×1)
A2) Strict dip (32×1) 6-8reps
Metcon
For time
12 9 6 3
Shoulder to overhead 70/50
4 3 2 1
Rope climb

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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)
TESTIMONIALS