WED30SEP2015

CrossFit Torva Fall Classic fitness competition is Oct 17! Sign up Here
Registration Fee covers the Fall Classic and the CFW Club Championship

WOD

Strength
Split Jerk: 60/2, 70/2, 75/2, 80/2, 85/2×2-4 sets

Conditioning
AMRAP in 10 min:
5 OHS (115/75 | R+ 135/95)
7 Burpee Over Bar
9 Pullups

Extra

Before Class
Push Press: 5×3 @85% of 3RM

Back Squat: 60/2, 70/2, 75/2, 80/2, 84/2, 88/2, 92/1

Weighted Strict Dips: 5×5 to 5 rm

After Class
Accumulate 60 GHD situps just to parellel

Post Comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s