Tuesday's WODs...

December 6, 2016

Here are your Tuesday WODs!

 

Tuesday Dec. 6, 2016

 

CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)

 

WARM UP:

Coach’s Choice!

 

STRENGTH:

 

Bench Press:

70% x 8

75% x 8

80% x 8

 

Superset with a 30 second superman hold (3 sets)

 

WOD:

 

‘Clustered Elizabeth’

 

21-15-9:

Front Squats 95/135

Ring Dips

 

Then…

 

9-6-3

Thrusters 95/135

Strict Pull-ups

 

Score = total time

 

 

CrossFit Endurance (6am)

 

3 RFT:

1000m Run

1000m Row

100 DUBs (sub 3:1 singles)

100 Foot Bear Crawl

 

 

 

 

 

 

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