1625 Sonny Schulz Blvd, Suite D
Stevensville MD | Directions »


CrossFit (6am, 5:30pm)
Work Capacity:
4 rounds for time:
– 15 Ring Dips
– 30 GHD Sit-ups
– Run 400M

Strength WOD (5am, 4:30pm)
Strength:  Close-grip Bench Press 10-5-3-1-1-1-1-1, then 10@50%, 2×10@60% 1RM

3 rounds, not for time:
– 10 Behind-the-neck Push Press, as heavy as possible
– 10 Strict Pull-ups / Ring Rows
– 3 Rope Climbs / Sled Pulls

"It is a favorite belief of mine that no student ever attains very eminent success by simply doing what is required of him; it is the amount and excellence of what is over and above the required, that determines the greatness of ultimate distinction." - Charles Kendall Adams