Wednesday, 7.27.2016

CrossFit Class Times: 5:30AM, 9:00AM, Noon, 4:00PM, 5:30PM

Open GYM: 8:00-9:00AM

Warm up:

2 Rounds

-100m Run

-8 Wall Ball

-8 Burpees

Shoulder/Hip Mobility

Strength:

A) Bench Press

-5×3 Working to heavy 3

B) Bent Over Row

-5×5 Working to Heavy 5

WOD:

For Time

-25 Deadlift (115/75)

-25 Sit up

-20 Back Squat (115/75) From the floor

-20 Sit up

-15 Front Squat (115/75)

-15 Sit  up

-10 Overhead Squat (115/75)

-10 Sit up

Accessory:

Back Extension

-3×10 on GHD