Workout of the Day 3/16/2015

CrossFit

Strength:

Push Press 1@8, 1@9, 2@9, plus one down set (5% load drop)

Conditioning:

Performance –

AMRAP 15:
9 Chest-to-bar pullups
9 Thrusters, 95#/65#
200m run

Fitness –

AMRAP 15:
15 Ring Rows
15 DB Thrusters (light)
200m run

Strength

Back Squat 3 @ 8, 3 @ 9

Push Press 1@8, 1@9, 2@9, plus one down set (5% load drop)

Strict Ring Dips w/:02 pause @ bottom
3xMAX

Strict Pull-ups with :01 hold at top 3 x 10

Dead Bugs 3x:30
Standing Tea Pots 3×15 (L/R)
GHD Situps 3×15

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