Monday 8.13.12

Jon made it to the top 12 and finished 11th in his competition at CrossFit Valley of the Moon this weekend.  Nice job Jon!

Here was his final workout of the day!

Strength: Back Squat 3x5 (add 5# from last week). Max reps on the third set.

Conditioning:  As many rounds and reps in possible in 8:00 of:
- Max Rep Strict Pull Ups
- Max Rep Plyo Push Ups*

 Perform a Plyo Push up by placing one hand on a 45 lbs plate and the other hand on the floor, perform an explosive push up that allows you to transition the hand on the floor to the hand on the plate. And repeat.

*If you cant do at least 10 of each for 1 set, scale back (kipping pullups, banded pullups, jumping pullups, ring pushups, pushups, box pushups, etc)

Posts weights and rounds + reps to comments.