Monday, 7.31.2017

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

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

Warm up:

3 Rounds

30 Double Under (single)

20 Lunge

10 Wall Ball

Mobility:

Squat Prep

Shoulders

Strength:

Pause Back Squat

(pause 3 sec on all reps)

-1×3 @ 70%

-2×2 @ 75%

(pause 3 sec on 1st rep)

-2×2 @ 80%

WOD:

-21 Sumo Deadlift Hipull (95/65)

-9 Bar Facing Burpee

-15 Sumo Deadlift Hipull

-15 Bar Facing Burpee

-9 Sumo Deadlift Hipull

-21 Bar Facing Burpee

Accessory:

Tabata Wall Sit/Deadhang Hold x4

20sec Wall sit

10sec Rest

20sec Dead hang hold

10sec Rest