Wednesday, 7.5.2017

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

OPEN GYM: 8:00-9:00am

Warm up:

500m Row

10 Burpee Over Rower

Mobility:

Shoulders

Posterior Chain

Ankles

Strength:

A) Bench Press

-5×3 Working to Heavy 3

B) Bent Over Row

-5×5

WOD:

14 min AMRAP

-200m Run

-8 Push up

-12 Sit up

Accessory:

Single Arm KB Deadlift

-3×5 Each leg