Wednesday 8.7

WEDNESDAY
CrossFit

Strength: High Bar Back Squat
3-3-3-3
then 1-1-1-1-1 with 5s pause

WOD: 4 Rounds of Tabata Intervals (20s on 10s off). Each couplet is done for 4 rounds before moving on. Score is total reps for all 3 couplets combined.

1: KB Goblet Squat, KB Swings (full oh)
2: Deadlift 225/155, Burpees (bar facing)
3: KB Thruster, R, KB Thruster, L


Sweat
Core: 12 Minute AMRAP
Start with 400m Run + 20 Burpees
then AMRAP with remaining time:
15 Lemon Squeezers
20 Mountain Climbers
15 Seated Press w MB
10 Pushup + Feet to Hands

Conditioning: 4 Rounds each couplet, Tabata Intervals
1: KB Squat, KB Swing (full OH)
2: MB Situp + Toss, Push-ups
3: Wall Ball, Forearm Plank
4: MB Russian Twists, Burpees

The Program
1. Strength and WOD

2. 9m AMRAP
3 Overhead Squat 165/115
1 Rope Climb, legless (if able)
3 Thrusters
5 Strict HSPU

3. Row 1000m AFAP (sprint test)

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