Check out coach Anthony's amazing story in the latest CrossFit Journal. He is an excellent example of how having a strong mind and strong body will help you survive.

WOD 100716

“Shit happens. It’s that simple. You can either (stay) in the past or move forward.” - Snake Bite

Are you left or right handed?

Warm-Up 8

Rowing Technique
Foam Roll
2 x 10
Ring Rows
Ring Pushups

Walking Lunges  

Four sets of:
Dumbbell Walking Lunge x 20 steps
Rest 90 seconds
Ring Rows x 10 reps
Rest 90 seconds

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds as possible in 12 minutes of:
10 Toes to Bar
20 Air Squats
100 Meter Run

Cash Out

20 Shoulder taps either in a handstand against the wall or inverted off a box

Out of Town WOD

10 minute AMRAP
5 Pushups
10 Situps
15 Squats


CrossFit Journal: The Performance-Based Lifestyle Resource