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FRIDAY CrossFit WOD 8.31.18

30
Aug

FRIDAY CrossFit WOD 8.31.18

STRENGTH
5 Sets:
3 Strict Press (Heavy as possible)
Immediately into;
8-10 DB Bent Over Rows (Heavy as possible)

*NO BENDING at the knee on strict press. Take a BIG deep breathe, hold, flex your quads, squeeze your butt, and press. After each set, rest about 90sec to 2min.

WOD
Metcon (Time)
16 Min. to finish….

2 Rounds:
40 DB Hang Snatch 40/20#
20 Wall Balls 20/14

Immediately into;

2 Rounds:
40 Push Press (75/55)
20 Box Jumps 24/20″
PLEASE do not drop the bars today.

*Scale to finish under time cap

L2
35/15
18/12
55/45
20/18/Step Up

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