Deadlift 3-3-3-3-3 Reps
Weighted Dips 5-5-5-5-5 Reps
Alternate Between Exercises
For Leaderboard score combine your best 3 rep dead with your best 5 rep weighted dip.
New member Ronnie Sylvia comes to us with a college football background and he is hungry. Ronnie tackled yesterday's WOD as Rx'd with less than a month of CrossFit experience. 185 squat cleans are absolutely nasty in a metcon. Great work Ronnie, its going to be fun watching you evolve into a fire breathing monster.
Speaking of monsters, this video from CrossFit.com has two of the top women in the Nor Cal region doing a heavy metcon repping out push jerks at 145. Candice Hamilton (2nd place Nor Cal Qualifier) and Tamra Holmes (4th place 2008 Games) from CrossFit Oakland battle it out in training for this years Games.
Candace Hamilton vs Tamara Holmes… [wmv] [mov]
