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