Tuesday
Warm-up. Banded March & Bear Hug WOD. 3 RFT 25 Deadlifts (35%) 75 Doubles (200 Singles) 25 GHD Sit-ups Wednesday Speed. 800m Run & 1000m Row Strength. 5 x 1 Shoulder Press 5 x 3 Push Press 5 x 5 Split Jerk Thursday WOD. 4 Round Partner Workout! (I go, you go style) 1/4 Block Weighted Lunge 400m Sprint Post. Core Friday WOD. CrossFit Open 14.4 (no time cap) 60 Cal Row 50 Toe-2-Bar 40 Wall Ball 30 Clean (135/95) 20 Muscle-up
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October 2021
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