Wednesday, 9.16.2015
CrossFit Class Times: 5:30am, 7:30am, 9:00am (Ladies Only), Noon, 4:00pm, 5:30pm, 6:30pm
Gymnastics: 6:30am
Leonidas Barbell Club meets at 7:30pm (club members only)
Warm-Up:
500m Row
Shoulder/Ankle/Hip Mobility
Strength:
A) 4 x 8 Bench Press- Heavy As Possible
B) 4 x 5 Barbell Bent Over Rows – Heavy As Possible
*rest 60 sec between sets
WOD:
10 Power Snatch 95/65
20 Wall Balls 20/16
30 Power Clean 95/65
40 KB Swings
50 Double Unders
400m Run
*compare to June 9th, 2015 (WOD was completed in reverse order)
Warm-Down:
3×6 each leg one legged box squats