Monday 9.24

 

Congratulations Timmy Bryant (Woburn) and his wonderful wife Brianna, and Coach Eric Kidder and his wife Sam on their marriages this past weekend.

 

MONDAY

CrossFit

Strength : High Bar Back Squat
Find a 3 rep max in 8 minutes, then find a 1 rep max in 5 attempts done E90s

WOD : 3 Rounds
15 Thrusters 105/75
22 Pull-ups
15 Burpees
– Rest 1:00 after each round

S: 75/55, Jumping Pull-ups
L1: 95/65, Banded Pull-ups

Rx+: 125/85

 

Sweat

Core Work : 3 Rounds
20 Hollow Rocks
20 Plate Deadlift 45/35
20 Hollow Hold Flutter Kicks
20 Barbell Step Throughs (10 each side)

Conditioning : 3 Rounds
25 Medball Thruster 20/14
25 Cal Row
30 Walking Lunges

 

The Program

1. Strength and WOD

2. 50 Barbell Lunges @ BW on back, immediately into 25 Barbell Good Morning @ BW