12/30/14

Tuesday

 

Warm Up

2 Rounds

  • 200 Meter Run
  • 10 Wall Balls
  • 10 Box Jumps

Skill

Plyo Push Ups[

Strength

Bench Press

  • 2 @ 75
  • 2 @ 80
  • 2 @ 85
  • 2 @ 90
  • 2 @ 95

*Superset with 5 Plyo Push UPS 

WOD

10 Minute AMRAP

  • 3 Deadlift (275/185 )
  • 6 Unbroken Pull ups *1 lap each time you drop from the bar *
  • L1 (255/165)
  • L2 (225/135) / 15 Second pull up hold *1 lap each time you drop from the bar*
  • L3 (185/105)/Ring Rows *1 lap for any rest or long pause*

 

Cash Out: Tabata handstand hold

Challenge of the week: Pick a Crossfit Resolution: a skill, a lift, or something like making it 4 days a week. Write it at the bottom of the PR board