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
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