Workout of the Day 3/23/2015

CrossFit

Strength:

Front Squat 4@7, 4@8 Plus 3 REPEAT sets

Conditioning:

4 Rounds for time:
20 Wallballs
200m Run
10 Deadlift (255/185)
Time Cap 15mins

Extra Work:
A) EMOTM 2 Muscle Ups x 10 Rounds

B) Strength- Weighted Ring Dip 5@7 5@8 2 repeat sets

Strength

Front Squat 4@7, 4@8 Plus 3 REPEAT sets

Push Press 4@7, 4@8 Plus 3 REPEAT sets

HS Hold 3×1:00
HSPU Negatives 3×8 @ :05

Weighted Pull-ups 8-8-8-8

Dead Bugs 3x:45
Standing Tea Pots 3×20 (L/R)
GHD Situps 3×20

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