CrossFit GBAR3 WOD
Monday, Aug 7
STRENGTH
OH squat 5-5-3-3-2-1-1
WOD
30-20-10
DU’s
butterfly sit ups
walking lunges
Tuesday, Aug 8
WOD (see 08.09.22)
row 500m
10 DB renegade man makers, 45/30
run 400m
10 DB renegade man makers
row 250m
5 DB renegade man makers
run 200m
5 DB renegade man makers
Wednesday, Aug 9
WOD
21-15-9
wall ball shots, 20/14
box jumps, 24/20
deadlift, 225/155
toes to bar
Thursday, Aug 10
STRENGTH
bench press 5-5-3-3-2-1-1
WOD
AMRAP in 10 minutes
7 burpees
7 KB swings, 55/40
Friday, Aug 11
WOD
3 rounds
50 DU’s
10 Curtis P’s, 95/65
7 muscle ups (scale 7 chest to bar pull ups + 7 ring dips)