Wednesday, 10.19.2016
CrossFit Class: 5:30am, 7:30am, 9:00am, Noon, 4:30pm, 5:30pm
Weightlifting: 6:30pm
Warm up:
400m Run
Dynamic Movements
Front Rack/Overhead/Hip mobility
Strength:
Find a 3RM Push Press
then
Max Rep Pull up (any kind, just test yourself)
WOD:
3 Rounds For Time
-400m Run
-12 Wall Ball (20/14)
-15 Sit up
Accessory:
Back Extensions
-3×8
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