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
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