Wednesday, 3.9.2016

CrossFit Class Times: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

Leonidas Barbell Club meets at 6:30pm

Warm up:

-2 Minutes of Jump Rope

-2 Rounds of

-8 Lunges

-8 Ring Row

Shoulder/Hip/Ankle Mobility

Strength:

A) 5×5 Thruster  (Working to heavy 5)

B) 5xME Weighted Strict Pull Up (Max 10 reps a set)

WOD:

For Time:

400m Run (if raining – 100 DU)

-then-

3 Rounds

-15 Deadlift (135/95)

-15 Box Jump (24/20)

Accessory:

Hollow Hold

-3×30 seconds