Monday, 7.17.2017
CrossFit Class: 5:30am, 9:00am, Noon, 4:00pm, 5:30pm
Open Gym: 8:00am-9:00am
Warm up:
2 Rounds
100m Run
6 Pull up/Ring Row
8 Wall Ball
10 Sit up
Mobility:
Squat prep
Overhead
Posterior Chain
Strength:
Pause Back Squats
3 Sec Pause at Bottom of all reps
-3×3 @ 70%
-2×2 @ 75%
WOD:
3 Rounds
-200m Row
-15 Power Snatch (75/55)
-10 Toes 2 Bar
Accessory:
Turkish Get up
-3×3 Each side
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