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
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