Thursday, 10.12.2017
CrossFit Class: 5:30am, 7:30am, 9:00am, 4:00pm, 5:30pm, 6:30pm
Warm Up:
500m Row
3 rounds
-8 Push up
-8 Banded Pull aparts
-4 PVC pass Thru
Mobility:
Shoulder
Posterior Chain
Strength:
A) Bench Press
-5×5 Working to Heavy
B) Bent over Row
-5×5
WOD:
Open WOD 12.1
7 minute Amrap
-burpees
Accessory:
Wall sit
3 minutes
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