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
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