Wednesday 4.5.17

 

CrossFit WOD

1x Max Effort Set of:
• Ring Muscle-up
• Bar Muscle-up
• Pull-up (c2b)
3x
½ of Max Effort Reps
30 Second Weight Plank
5-10 Strict, Deficit, Kipping HSPU

or

4x
20 Alt. Dumbbell Bicep Curls
10 Dumbbell Row each side
10 Single Arm Press
30 Second Weigthted Plank

3RFT
5 Deadlift 315/203lb
500 M Row
Bodybuilding Work: *As Needed
3-5 Sets
50ft. Plate Pinch Carry 45/35
10 Plate Tricep Ext.
10 Alt. Plate Push-Up
50ft. Plate Pinch Carry

Mobility:
Seated Straddle
Lax Burt Reynolds
Lax Terres/Lat

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SWEAT

150: Wall Balls
*break in movement/rest= 10 Burpees

150: DB Snatches
**break in movement/rest= 8/10 Cals on bike