WODs 7-12 / 7-13-17

CROSSFIT

Wednesday

Strength - Tempo Deadlift B2H (5 second descent)
3 x 5
with 5 second descent

WOD
21-18-15-12-9-6-3
Calorie Bike or Row
Strict Press (75/55)

extra
3 x 8 Sumo stance good mornings with barbell in back rack, increase load each round

3 x 8 Supinated rows lying on a bench, increase load each round
(Bench elevated on weight plates to provide enough space)

Thursday
0:00-10:00:
1 Mile Run
Max Clean & Jerk (135/95) in remaining time
10:00-13:00:
Rest
13:00-20:00:
800 Meter Run
Max Power Snatch (115/80) in remaining time
20:00-23:00:
Rest
23:00-27:00:
400 Meter Run
Max Thrusters (95/65) in remaining time

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