Wednesday 1.8

Wednesday 1.8

WEDNESDAY
CrossFit
Strength: Front Squat
3-3-3-3-3, hold at top for 5 seconds each rep including start/1strep

WOD: 3 Rounds
15 Deadlift 165/115
20 Burpees
30 Walking Lunges
Row 500/450m (OR 30/25 AB)

S: 115/75, 10 Burpees, Row 300/250
L1: 135/95
Rx+: 225/155

SWEAT

Core: 10m AMRAP
5 Plate Getups
10 Side Plank Raises (each side)
20 Plank Push-ups
45s Plank Hold
50 Double unders/745 Singles

Conditioning: 3 Rounds
15 KB Deadlift 53/35
20 Burpees
30 Walking Lunges
Row 500/450m, 30/25 AB

The Program
1. Strength and WOD

2. 8m AMRAP
20 Pistols (alt)
10 KB Swings, eye high, 70/53 or heavier
1-3 Strict MU

3. Sumo Deadlift
EMOM 10m: 3 Reps

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