Monday's WODs!

August 28, 2016

Here's the beginning to another great week of WODs! Also, big shout out to Crissy Hawkins to completing both last Sunday's AND this Sunday's crazy hero WODs!!

 

Monday Aug. 29, 2016

 

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

 

Warm-up:

 

200m Run

 

2 Rounds of:

10 Good mornings

10 Squats

(both with empty bar)

 

200m Row

10 Burpee Pull-ups

 

Strength:

 

Front Squat – 75% x 3 x 5

Bent Row – 3 x 10

Hanging Leg Raise – 30 total

 

WOD:

 

Buy-in: 30 KB Swings 53/70

 

10 Rounds of:

5 Power Cleans 105/155

10 Bodyweight Lunges

 

Cash-out: 30 Pull-ups

 

 

Endurance WOD (6:30pm)

 

5 RFT:

100 Unders

200m Farmers Carry (20/35# DBs or 18/35# KBs)

300m Row

400m Variation (150m run + 150m MB Run + 100m Single-leg hop)

 

 

On-Ramp (7:30pm)

 

 

 

 

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