Tuesday, April 18 2017.

Tuesday, April 18 2017.

 

CrossFit: Day Seven.

 

STRENGTH - Every 3:00 for 5 rounds *

8 Lateral Burpee OTB

6 UNBROKEN Deadlifts [75% of 1RM]

 

*The mindset is to finish both movements in one minute, giving a longer rest time. Challenge yourself and do the burpees as fast as possible.

 

 

WOD - AMRAP 4 x3

16 aKBS [53/35]

8 Alt. Pistols w/ KB / 16 KB Goblet Squats

4 Bar Muscle Ups / 8 Pullups

 

*4:00 of work, 2:00 rest. Score is lowest of the three efforts.

 

 

 

 

GSP Body: Day Four.

 

WOD - AMRAP 18

6 Deadlifts [135#]

18 Hanging Knee Raises / Abmat Situps

54 Singles

 

-----Rest 5:00-----

 

WOD - For time

1500m Row