July 19, 2016

CrossFit
Strength: Back Squat (3×10)
*Same weight across…add 5-10# from last week

WOD: 5 Rounds For Time
“No Where to Hide”
400m Run
15 Burpees

CrossFit 101
Strength: Thruster (3-3-3-3-3-3-3)

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

Durability
3 Rounds:
1 min plank (push up position)
1 min/side side plank (arms extended)
*No rest between rounds

Barbell Club
1) Front Squat (10 x 3 @ 75-80%)
2) Good Mornings (5-5-5)
3) Back Squat (3×3 @ 75-80%)