Thursday, March 16, 2017

170316:

SKILL/COORDINATION:

5 Rounds:
 - 10 DU
 - Run 20m
 - 10 KB swings

LIFT(S):

Deadlift, 3x6-8@40%
Bent Press, 3x4/4
Strict Pullup, 3x3/fail  (3 reps away from failure)

METABOLIC CONDITIONING:

AMRAP 4:
 - 4 Power Cleans
 - 6 Ring Dips

Rest 2:00

AMRAP 4:
 - 4 Power Cleans
 - 2/2 Front Rack Lunges
 - 8 Pushups

WODsCrossFit Homeward