SATURDAY

CrossFit WOD:

7 rds:

7 pull ups

10 wall balls 20#/10′ 14#/9′

15 kb swings 53#/35#

30 du’s

LEVEL 1:

7 rds:

7 ring rows

10 wall balls 10#/8#

15 kb swings 26#/18#

30 singles

WEIGHTLIFTING/OLY

High hang clean + Front squat + push press

1 + 3 + 2 x 3

Back squat

10 @ 70%

8 @ 75%

6 @ 80%

4 @ 85%

2 @ 90%

Mobility work: two stretches Coach Mike will go over