Wednesday the 8th

bh
I
Deadlift
Set 1 – 5 reps @ 40%
Set 2 – 3reps @ 50%
Set 3 – 3 reps @ 60%
Set 4 – 2 reps @ 70%
Set 5 – 2 reps @ 80%
II.
(a) GHR 3 x 10
(b) Strict Chin-ups 3 x 7
(c) Hollow Hold 3 x 60s
III.
AMRAP (20)
40 Calorie Row
20 Alt. DB Snatch (55/30#)
20 Mason Twists (35/25#)
20 Box Jumps (24″/20″)
IV.
(a) High Knees 3 x 50m
(b) High Jumps 3 x 50m
(c) Bear Crawl 3 x 50m

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Filed under amrap, crossfit, Hero, Power Lifting, WOD

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