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