July 12, 2016

CrossFit
Strength: Back Squat (3 x 10, same weight across)

WOD: For Time
“Thrustarow #2”
3 Rounds:
500m Row
9 Thrusters (115/80)

CrossFit 101
Strength: EMOM x 8:00
1 Hang Power Clean + 1 Power Clean + 1 Squat Clean
*Build across sets as form allows. Record heaviest set.

WOD: 3 Rounds For Time
30 Hang Power Cleans (95/65)
30 AbMat Sit-ups
30 Box Jumps (24/20)

Incendia Barbell Club
1) Front Squat (10 x 3 @ 75%)
2) Good Mornings (5-5-5)