HUMP DAY WODs :)

September 22, 2015

HUMP DAY!!!  Here are your Wednesday WODs...

 

Wednesday Sept. 23, 2015

 

CrossFit (6am/7am/10am/12:15pm/5:30pm)

 

WARM UP:
400m Row
10 Arm Circles back and front
10 Squats
10 Lunges
10 Push-up Shoulder Taps
15 Side Plank Hip Drops (each side)
…PVC mobility

 

STRENGTH:

Build up to a max Push Press.  Then perform 3 x 3 at 80%

 

WOD:

15 min. AMRAP:
200m Run
11 Hang Power Snatch 65/95
7 Strict Ring Dips (keeping legs straight)

 

Yoga (6:30pm)

 

On-ramp (7:30pm) 

 

 


 

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