Wednesday 7.31

Beer Mile this Saturday! Get a partner and give it a go.

WEDNESDAY
CrossFit
Strength: Snatch
EMOM 9m : 2 Squat Snatch

WOD: For Time
Row 500m
30 Squat Snatch 95/65
Row 500m

S: Row 400m, Squat Clean
L1: 75/55
Rx+: 115/75

Sweat
Core: 3m AMRAP, 1m Rest, repeat x3
3 Barbell Rollouts
3 Dragon Flag
10s L Sit Hang

Round 2: 6 Hollow Rocks, 6 Situps
Round 3: 9 Flutter Kicks (each side), 9 Supermans

Conditioning: For Time
Row 500m
30/25 Cal AB
50 Walking Lunges
50 Push-ups
50 Air Squats
30/25 Cal AB
Row 500m

The Program
1. Strength and WOD

2. 12m AMRAP
60′ down and back, Farmer’s Carry 70/53 KB
60′ down only, Goblet Lunge
60′ down and back, OH Carry 53/35 or closest able DB or KB
5 Goblet Squat 55/35
10 STOH KB or DB

3. 8 Rounds, 20s on 10s off, Deadlift 315/225

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