Wednesday, 9.13.2017

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

Warm up:

3 Rounds

100m Row

6 Burpees Over Rower

Mobility:

Shoulders

Hips

Ankles

Strength:

A) Strict Press

-5×5 Working to Heavy 5

B) Supinated Pull up

-5xME

WOD:

5 Rounds

-5 Power Clean (155/105)

-10 Ring Dips

-30 Double Unders

Accessory:

Hollow Hold

-3×30 Sec Hold