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