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CrossFit WODs Aug 13-17

CrossFit GBAR3, CrossFit WODs

Monday, Aug 13
STRENGTH/WOD
EMOM for 16 minutes
ODD: 3 front squats
EVEN: 30 DU’s

Tuesday, Aug 14
WOD (see 08.18.15 WOD)
21-18-15-12-9-6-3
wall ball shots, 20/14
5 dead lift + 3 hang power clean + 1 push jerk, 135/95 after each round

Wednesday, Aug 15
STRENGTH
OH squat 5 x 3
WOD
8 minutes on the clock
5 rounds
sprint to grate
10 jumping squats
sprint to start
10 KB swings, 55/40
then,
max reps slam balls, 30/20

Thursday, Aug 16
WOD
3 rounds
row 500m
10 Curtis P’s, 95/65
12 pull ups

Friday, Aug 17
WOD
4 rounds
run 400m
rest 2 minutes

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