Saturday 2-9-19

 

 

 

WARM UP

BIKE OR ROW 5 intervals

:50 Easy

:10 Hard

then 2-3 RNFT

5/5 windmills

5/5   DB Muscle Snatch

5/5 Single Leg Deadlift

10 sesconf Handstad hold

5 Squat therapy

 

 

 

Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – Find your 10-RM
Rest 2-3 minutes

WOD
“Crossfit Games Open Workout 17.4”
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (225/155 lbs)
55 Wall Ball Shots (20/14 lbs)
55 Calorie Row
55 Handstand Push-Ups*

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