September 14, 2017

CrossFit:

Warm Up:
8min WAMRAP
10 Face Pulls
10 Dynamic Pushups
100m Jog

Strength:
DB Bench Press
All Levels: 4 x 5 (Build)

WOD:
“Deflated”
27-21-15-9
KBS – Russian (AHAP)
Burpees
400m Run

BodyFit: 138

Trunk:
3rds
10 Side Pillar w/ hip kiss – R
:45 Goblet Squat Hold (AHAP)
10 Side Pillar w/ hip kiss – L

WOD:
2rds
50 Cal Row
50 KBS – American (53/35)
50 Wall Balls (20/14)