Wednesday 3.8.17

 

CrossFit WOD

For time:
125 Double Unders
50/40 Cal Bike
10 Overhead Squat

Rest 2 Minute

100 Double Unders
40/30 Cal Bike
8 Overhead Squat

Rest 2 Minute

75 Double Unders
30/20 Cal Bike
6 Overhead Squat

Rest 2 Minute

50 Double Unders
20/12 Cal Bike
4 Overhead Squat

Rest 2 Minute

25 Double Unders
10/8 Cal Bike
2 Overhead Squat

RX 135/93 – 155/103lb – 175113lb – 195123lb – 215/133lb
S: 75/53 – 95-63 – 115/73 135/93 – 145/98

Accessory Strength:
3x
10 Barbell Lunges (right leg)
10 Barbell Lunges (right leg)
Max Effort of Hollow Hold or Floor Levers, Plank

Mobility:
2 Min Barbell Quad Mash 
1 Min PVC IT Mash Each
1 Min Banded Overhead Each

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BodyFit:

10 Rounds of: 
10 Cal Row 
10 Burpees
5 Right Arm Overhead Lunge
5 Left Arm Overhead Lunge
10 Banded Tricep extension