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.