WOD 03-12-18

Strength

Seated behind the neck press

 4 3 2 1 (31×1)
Chest to ring hold 30-45 sec hold
20 sec Amrap:
Bar dip / ring dip
Metcon
4 rounds
6 power clean (build each set)
12 box jump overs 24/20
12 Toes to ring
18 calorie row
Rest :90

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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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