August 9, 2017

CrossFit:

Warm Up:
Shoulder DROM
7min WAMRAP
10/10 Single Arm Press
10 Ball Slams
4 Broad Jumps

Strength:
Strict Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 1 – work to a quality single

WOD:
20min EMOM
Min 1: 50 Keg Carry
Min 2: 20 UB KBS – American
Min 3: 5 Box Jumps (30/24)
Min 4: 10 Alt. DB Snatch (50/35)

Hump Day Pump:

Sumo Deadlift 5 x 5

3 x 10/10 DB Curls
3 x 10/10 KB Press
3 x 10 Plate Raises
3 x 10 Overhead MB Throws