Office CrossFit: Tue, Aug 17th. (100 DOB – Day 48)

Chief Call (Hampton F.D.) uses another scaling option for the Pistol:  the “Ralph Machio” technique.  Just as with yesterday’s picture, notice the weight stays firmly rooted in the heel.  This is critical for the knee safety and to keep the hamstrings/glutes engaged to get out of the bottom.

Shoulder Press:
2 sets of 5 @ empty bar
5 @ 50% 1RM
2 @ 75%
1 @ 85%
1 @ 90%
1 @ 95%
1 @ >100%

Rest:

9 Min AMRAP:
30 Unbroken Double Unders
10 Burpees (must jump over your deadlift bar on each burpee)
5 Deadlift (275/185)

FOR RX:  If you break double unders, start that set of double unders over
4 singles for each double if scaling.

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Stuck in the Office?  Checkout Office CrossFit:
Pullup (alright, that one was a bit weird)

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