Aug 19

Monday, August 20, 2012

Strength: Wendler-Back Squat

Conditioning: 5 rounds 15 Sit ups 15 Parallette Squat Jumps 15 Hand Release Pushups 15 KB Swings 55/35

Everyone make sure and welcome new coach Speal...I mean Matt Higley! He will be leading all of you crazies through the sunrise WODS.  Congratulate him on becoming a CrossFit Level 1 Trainer!


  1. Zach

    This is an AWESOME pic! Congrats Matt!!!

  2. Ryan

    It feels so good to be back with the 417 family again. What a great way to start the week.

    Starting over with the Wendler. Still have a lot of work to do but it felt great this morning.


    As rxd

    Time: 9:26
    Focused on full range of motion and making sure I hit the right depths on each movement.

  3. Daryl

    YAY HIGS!!

    Glad you’re back at it Ryan!

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