CrossFit V16 at Great Western Power Company in Uptown Oakland!

Get in the best shape of your life for only $104 a month. Make your time in the gym count for more than a good sweat by building strength, speed, and increased work capacity. Learn Olympic-style weightlifting, power-lifting, basic gymnastics, and never get bored working out again.

(Unlimited program access included for GWPC members for an additional $20/month, or $5/class. Non members may take a class for $30. See touchstoneclimbing.com/gwpower-co/members for more information on membership & pricing)

WOD and Weekly Preview: Monday, August 4, 2014

August 03, 2014 by CrossFit V16 in Benchmark, Conditioning

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) 800m Jog Run for Heats 2 and 3

(D) Heat 1: 1K Row For Time then Rest 5 Minutes

(E) Heat 1: Diane (9 Min Time Limit)

21-15-9

Deadlifts 225/155 (weight should be less than 70% of your 1RM)
Handstand Push Ups

Heat 2: 1K Row
Heat 3: 800m Jog

(F) Heat 2 Diane

Heat 3 1K Row
Heat 1 800m Run/Jog

(G) Heat 3 Diane

Heats 2 and 3 800m Run/Jog

Quarter 3, Week 6