LIKE FATHER LIKE DAUGHTERS!

RALPH GETTING AFTER IT !

Warm up

Banded Shoulder work
line drills for legs
with dowel review all moves

Strength

Bench Press 5 4 3 4 5

or / and

sumo Deadlifts 8 8 8 8 8

Finisher if doing both strength

run 1 mile = 3 block runs or 2 block runs

Finisher is doing 1 strength 3 rds

2 min assault bike 10 sec work 10 sec rest
20 stability ball roll outs
10 ps bottom yp kettlebell press
10 pushup or 10 ps Single leg Deadlifts

CROSSFIT GAMES DAY WOD

Rescue Randy drag
2 rope climbs
Obstacle-course run
2 rope climbs
Rescue Randy drag

Men wear 20-lb. vest
Women wear 14-lb. vest

FIBONACCI

5-8-13 reps of:
Handstand push-ups
Double kettlebell deadlifts
Then, OH lunge 89 ft.