Jan 26, 2010 85
Airtime!
Power Cleans, 5×3
Pull-ups, 2×15
Complete 10 rounds:
Sprint 100 meters (to dumpster and back)**
*Rest 3:1 (3:1 means however long it took you to sprint 100 meters times your rest by 3)
*Example 15 seconds: 45 seconds
**make sure trainer is standing in street to watch for passing cars.
Anyone with an interest in Paleo Diet and Exercise should do themselves a favour and download Matt Metzgar’s book Stone Age Power
READ FIRST: Endurance WOD's are meant to be a SUPPLEMENT to the daily Crossfit WOD, not a replacement. Endurance WOD's should only be done 3+ hours before/after a traditional Crossfit WOD or on rest days.
This is an Adinkra Symbol. The wawa tree, a hard African wood, is revered for its quality as a medium for carving. Its seeds are extremely hard and serve as a symbol in Akan culture of strength, toughness, and perseverance.
The Tribe shares space, equipment, and friendly competition with the stellar athletes of Steve's Club. Steve's Club is a 501(c)(3) non-profit organization offering young athletes (and non-athletes) of Camden, NJ world-class coaching, community and training techniques used by elite and professional athletes worldwide to help strengthen the foundation of our future. Please visit the site to find out more about how you can make a difference.
