Sep 29, 2010 5
Overhead Squat – Establish a 1RM
Metcon – AMRAP 5mins of Overhead Squats (95/65 or 65% of 1RM)
After the first 7 OHS perform 1 burpee…2 burpees after the next 7…3 burpees after the next 7….and so on until time has expried.
Buyout – 4×100m sprints (rest 1 minute between efforts)
“Follow your inner moonlight; don’t hide the madness.”- Allen Ginsberg
Who was Allen Ginsberg? Check him OUT
Listen to some of his work HERE
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.
