CrossFit Workout of the Day
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WOD 04.16.19

Strength:

Close grip bench press, 8-8-8-8-8; after each set perform 8 elevated feet ring rows

WOD:

Amrap in 15 minutes:

5 pull-ups, (L3 scale up to chest to bar)

10 medball slams, 50/40lbs

30 double unders

Post loads and times to beyond the whiteboard.

WOD 04.15.19

Strength:

Back squat, 3-3-3-3-3

WOD:

5 rounds for time:

9 deadlifts, 155/105lbs

5 hang squat cleans, 155/105lbs

3 thrusters, 155/105lbs

Post loads and times to beyond the whiteboard.

WOD 04.14.19

Strength:

Barbell step ups, 8, (4 each leg) x4 progressive load

WOD:

Head to head, 7 rounds, each for time:

7 Medball cleans, 50/40lbs

1 four cone suicide drill

Post loads and times to beyond the whiteboard.