Wednesday, 4.20.2016

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

Leonidas Barbell meets at 6:30pm

MedBall Warm up/ PVC Warm up

Front rack/ Shoulder/ Hip Mobility

Strength:

A) Strict Press

-5×5 Working to Heavy 5

B) Weighted Pull up

-5x ME (5-8 reps a set)

(If you do not have strict pull ups – use a smaller band than in workouts or 3-4 negatives a set with  3-seconds down)

WOD:

12 Min AMRAP

-30 Double Unders

-6 Hang Power Cleans (115/75)

-9 Toes 2 Bar

Accessory:

Single leg KB Deadlift

-3x(5/5)