Wednesday, 7.26.2017

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

OPEN GYM: 8:00am-9:00am

Warm up:

4 Rounds

100m Row

10 Sit ups

10 Hops over Rower

Mobility:

Overhead

Hips

Posterior Chain

Strength:

15 minutes working to heavy complex

-1 Snatch Deadlift + 1 Hang High Pull + 1 Snatch + 1 Overhead Squat

WOD:

11 minute AMRAP (score is total Burpees)

-3 Rounds

10 Cal Row

20 Wall Ball

30 Double Unders

With remainder of time,

Max Effort Burpees

Accessory:

Hollow Holds

3×30 sec Holds