STRENGTH
Back Squat, 4 x 4 at 31X1 Tempo, rest 90-120 seconds between sets
Notes: Focus on maintaining tempo throughout each set
WOD
Level 1
3 Sets for Total Time:
- Dumbbell Thruster x 10
- Ring Row x 15
- Row x 20 Cals
- Rest 2 Minutes Between Sets
Level 2
3 Sets for Total Working Time:
- Thruster (115/85) x 15
- Pull-up x 20
- Row x 25 Cals
- Rest 3 Minutes Between Sets
Notes: If you’re participating in the open, consider doing 15-20x Chest to Bar Pull-ups each round. Try to move at a consistent pace each set. Total working time = finishing time minus rest intervals
ANNOUNCEMENTS
- BRING A FRIEND DAYS are happening this month!
- 2016 CrossFit Games Open: Registration for the 2016 CrossFit Games Open is Live! Head on over to the CrossFit Games Websitefor details and get yourself signed up!
BS: 85, 105,105,115#
Wod: 3:22,3:30,4:39 (55#, 10pu/rnd. That last row was rough!)