Friday, January 5, 2018.

**REGULAR SCHEDULE FRIDAY.**

**Thursday's TEST WOD will be the 9:00am class WOD on Saturday. Don't miss it twice!**

Friday, January 5, 2018

 

CrossFit: TEST

 

STRENGTH - Strict Press

5x 5 - 70% of 1RM.

* If you don't have a 1RM to work off of, find 1RM today.

 

WOD - 4:00 work, 5:00 rest. 4 Rounds. [31:00]

15 Deadlifts [225/145]
18/14 Calorie Row
50 Double Unders / 125 Singles
18/14 Calorie Row
AMRAP Deadlifts with time remaining.

* Score is total DLs from all rounds.

 

 

 

GSP Body:

 

WOD - For time *40:00 cap.

2 Laps

4 Rounds
10 Jumping Pullups / Ring Rows
15 Wallballs

4 Laps

3 Rounds
20 MedBall Situps
25 KB Goblet Squats [53/35]

6 Laps

2 Rounds
30 Box Jumps / Step Ups
35 rKBS

8 Laps

1 Round
20 Burpees