Wednesday the 7th

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I.
3  Rounds
20 Push Ups
10 Band Pull-Aparts
10 Double Kettlebell Thruster

II.
Strict Press Grip Bench Press – 1×4 @75%, 4×4 @80%

III.
Low Hang Squat Clean – 6×3 @70-80%

IV.
Row 150m x 10
Rest :60 seconds

V.
Rest Pause Strict HSPU @ 2″ Deficit
What is rest pause? Do a max effort set, take 15 deep breaths, do another max set, take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.

VI.

Weighted GHR 3 x 10

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Filed under crossfit, fitness, Olympic Weightlifting, Power Lifting, strength & conditioning, WOD

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