September 27, 2017

Thursday 9.28.17

Penally Row (Bent over Row) 10-8-10-8-10-8 *sets of 10 with bar sets of 8 with KB *same working load *rest 30-45 seconds between sets   3 […]
September 26, 2017

Wednesday 9.27.17

12min EMOM Low Hang Snatch Double working up in load   16min EMOM odd minute-8 pistols total even minute-max L-sit
September 25, 2017

Tuesday 9.26.17

Single Arm Dumbbell Strict Press 12-10-8-6…. working up in load   30*-20*-10*-5* Wallballs Butterfly sit-ups *50ft handstand walk after every round 800m run Buy Out
September 24, 2017
crossfit 1401 tire flip strongman

Monday 9.25.17

Deficit straight leg Deadlift 5-5-5-5-5 (for quality, not load)   13min AMRAP 12 calorie row 6 muscle ups 20 kettle bell swings (55/35)