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