Thursday 12.29.16

NO 5/6AM OLYMPIC LIFTING CLASS THIS WEEK. 

CrossFit WOD

Back Squat 4×5 @ 80%
Then -5% for Max Effort Set

Bench Press 3×8
Dumbbell Row 3×8 *Each

Optional Conditioning:
3RFT
25 burpees
50 DU

Accessory:
Strict Chin Up 3-5x 5 reps + or weighted

3xMax Time Handstand hold or walk

Mobility:
PVC IT Mash
PVC VMO Mash
Frog

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BodyFit

For 4 Minutes
10/8 Calorie Bike
10 Dumbbell Thrusters
Rest 3:00
For 4 Minutes
10/8 Calorie Bike
10 Dumbbell Thrusters
Rest 3:00
For 4 Minutes
10/8 Calorie Bike
10 Dumbbell Thrusters
Rest 3:00
For 4 Minutes
Max effort cal bike