WEDNESDAY 11/21
BASICS
Movement of the Day:
Strict Press 5 – 5 – 5 – 3 – 3
WOD:
Round 1: Row 1000m – 30 KBS – 30 Box Jumps
Round 2: Row 750m – 25KBS – 25 Box Jumps
Round 3: Row 500m – 20KBS – 20 Box Jumps
CROSSFIT
1. Overhead Squat
5-5-10-10
Finding your 10 rep max
2. 2 Rounds
1000 meter run
Rest 5 minutes between rounds 1 and 2
3. Tabata
8 minutes of 20 seconds on : 10 seconds off (16 rounds total) of;
Jump with a two hand touch to a target 12″ above max reach.
Score = your lowest number of reps for any of the rounds
