Wednesday, 8.30.2017

CrossFit Class: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

Warm up:

200m Run

3 Rounds

-5 Good Mornings

-5 Hang Power Snatch

-5 Overhead Squats

Mobility:

Overhead/Shoulders

Hips

Strength:

Squat Snatch

-5×3 @ 70%

WOD:

21-15-9

Calorie Row

Burpees Over Rower (lateral)

Single Arm Dumbbell Push Press (50/35)

Accessory:

GHD Sit up

-3×10