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August 22nd, 2016

Row 1000m
Crossfit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Elbows/Shoulders


Strength: A or B
A: Wendler Wk1/Day1
Back Squat or Front Squat

B: Gymnastics
3x10 Ring row w/false grip.
50 Strict Pull Ups w 2 sec pause at top.


WOD: 18-15-12-9
Deadlift 155/105
HSPU
*50 Dubs between each round.

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