Wednesday, 10.18.2017

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

Warm Up:

500m Row

3 rounds

-20 Second Hollow Hold

-20 Second Plank Hold

-20 Second Wall Sit

Mobility:

Front Rack

Hips

Overhead

Strength:

Strict Press

-3×3

Push Press

-3×2

Jerk

3×1

WOD:

4Rounds :30 work/ :30 rest

A) WallBalls (20/14)

B) KB Swing (53/35)

C) Toes 2 Bar

D) Double Unders

Accessory:

Single Leg KB Deadlift

-3×5 Each leg