By Andrew Descalso

Randys one legged pull ups

Look closely and you will notice Randy has a boot on his left foot, but that didn’t stop him from coming to the gym. We’re not going to make him run but we will help him scale any of the workouts so he can still come to the gym and be active while he recovers from his injury.

Tuesday is Fire Day! Wear your San Francisco Fire Gear to the gym today and get excited for the first match this Thursday.

Don’t have any? Get it…HERE.

Mobility: Ankle.

Skill Practice Warm Up: 5 Jerks EMOTM for 5 Minutes.

Metabolic Conditioning Workout: “Decreasing Helen” – For Time.

600m Run

30 KB Swings (Advanced: 53lbs, Intermediate*: 35lbs, Novice: 26lbs)

18 Pull Ups

400m Run

21 KB Swings (Same)

12 Pull Ups

200m Run

12 KB Swings (Same)

6 Pull Ups

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 9 – 13 minutes

Log your results online by clicking here.

Compare to: 2013 – 07 – 09

The post 140826 Tue – FIRE Day! appeared first on Diablo CrossFit.


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