Tuesday the 6th

14117958_1882767901944385_2776767080879217088_n

I.
Mobility: Hips
3 Rounds
10 Alternating Pistols
Bike 10 Calories
1 Legless Rope Climb/3 L Pull-ups

II.
Back Squat – 3×3 @92.5%

III.
Slow 300m Run
Then
Row 20 Minutes for Distance

IV. Please choose ONE of the following based on perceived weaknesses.

a. 
21-15-9
Deadlift 225/165#
Bar Facing Burpees
Toes to Bar

b. 
Slow, no bounce pistols
3 Rounds
10 Left Leg
10 Right Leg
Rest 60s

c.
Back Rack Walking Lunges
4×8 Steps Per Side
Heavier than last time

Advertisements

Leave a comment

Filed under crossfit, endurance, fitness, Power Lifting, strength & conditioning, WOD

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s