Group photo from the Olympic Lifting Deck of Cards held on July 4th.WeI wonder how they are all feeling? Find more photos of the 4th of July at CrossFit Frederick on Facebook.

Group photo from the Olympic Lifting Deck of Cards held on July 4th.WeI wonder how they are all feeling? Find more photos of the 4th of July at CrossFit Frederick on Facebook.

TODAY’S W.O.D:

A. 4rFT:
5 Deadlift (315lb/225lb) or LTBD
Rest 1 minute
8 Strict Handstand Push-ups (Advanced: Deficit TBD)
Rest 1 minute
5 Strict Toes to Bar
Rest 1 minute

B. Mobility 101 @ 10AM:
Point of Interest: Hip Flexor and Quadriceps

C. Strength 101 @ 6PM:
“Chest and Triceps”
5 sets*. 3 minute rests between sets. Maintain strict control during each exercise.
The exercises:
Bench Press x 8 reps
Dumbbell Flyes on Med ball x 6 reps
Strict Dips x 8 reps
Lying Triceps Extensions x 8

*Move through each exercise without bouncing. Increase loads each set, if able.

Post time/loads for A and loads for C to Members area or comments.

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