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
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