WEDNESDAY

STRENGTH:

Bench press

5/3/3/1/1/1

CrossFit WOD:

7 rds:

7 burpees

7 sdhp 95#/65# RX+ 115#/85#

7 kb swings 53#/35# RX+ 70#/44#

7 goblet squats (same weight)

7 kb overhead lunges (R=1 L= 1)

Rest 1 min

Here is wod # 2  for the in-house throw down

“Race against the clock”

4 min clock:

500 meter row

with remaining time max reps kb swings scaled men/women 35#/26# RX men/women 53#/35#

Rest 1 min:

4 min clock:

500 meter row

with remaining time max reps wall balls scaled men/women 16#/9′ 12#/8′ RX men/women 20#/14# 10′ target

***Score is total reps for kb swings and wall balls