Wednesday October 18, 2017

30
Aug
Written by Zach

Warmup
10@ each Station
Shoulder Rotations
Tire Flips
Calories on the Bike
Push Ups
GHD Situps
Dips
Sledge Hammer Hits

Front squat
1*5 65%
1*4 75%
1*4 80%
1*4 85%

Wod
5 rounds
1 deadlift @80%
4 hspu (strict if possible)
8 ghd situp
12 kb snatch 4r/4l 53/35
16 double unders

2013-08-30

Posted in Crossfit  
 

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