ANNOUNCEMENTS

Westside 4 Athletes Seminar – This Seminar is getting close!  Remember Aug 18th and 19th. If you still need more information or wish to register contact aush@crossfitsandiego.com Cost $350 for the two-day seminar with Coach Scarpulla and Team.

Whole Life Challenge – REGISTRATION OPENS AUGUST 15th!!

TODAY’S WODS

Level I

Squat 3×5 (add 5-10#)

RDL 3×10 empty bar

Pendlay Rows 3×5

2 Rounds for time

20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Level II

Gymnastics: 3×5 Muscle Up (or progression)

Speed: 9×3 OHS (~50% 1RM, perform reps for speed)

3 Rounds for total time:

25 Jumping Jacks
20 V-Ups
15 Burpees
10 Ground to Overhead (135/95)
Rest 1 min between rounds (2 mins rest between rounds is included in your score for total time)

Level III

Deadlift 20 minutes to find 1rm

Weighted pull up 7 x 3

3rounds for time
10 kbs  2/1.5
7 chest to bar pull ups
5 front squat 155/115

Rest as long as it took to complete the three rounds

50 push ups
Run 400
30 push press

GYMNASTY

4 Rounds

75 secs Wall Runs
5 Dynamic Push Ups
10 Ring Dips
20′ L-sit Walk (butt scoot)