October 12, 2017

Thursday 10.12.17

Stiff Leg Deadlifts 6-6-6-6 Good Mornings 8-8-8-8   15min AMRAP Row 15 calories 400m run with wall ball 5 Deadlifts 225/175
October 10, 2017

Tuesday 10.10.17

6 X 100m row sprint *rest one minute between   12min AMRAP 7 burpee box overs 10 front squats 95/65 10 lunges with bar
October 9, 2017

Wednesday 10.11.17

Weighted Dips 5-5-5-5-5-5   12-10-8 Dumbbell snatches 50+/35+ (each arm) Strict dips Heavy wall balls   Annie 50-40-30-20-10 Double unders Sit ups
October 8, 2017

Monday 10.9.17

Monday @CrossFit 1401 8 min EMOM:  5 – 7 strict HSPU’s *scale as needed WOD: 3 Rounds 20 pull ups 15 HSPU’s 400 m Run