WEDNESDAY

Good morning Michelle!

BENT OVER ROWS

THE 6:30 AM LADIES DOING MOBILITY WORK

STRENGTH:

Sumo Dead lift

7/5/3/1/1/1

CrossFit WOD:

“Mass ConThor Fitness” (last posted 12/6/13)

60 double unders

3 power cleans 155#/105# RX+ 185#/120#

30 wall balls 20#/14#

6 power cleans

15 T2B

9 power cleans

15 T2B

6 power cleans

30 wall balls

3 power cleans

60 double unders

LEVEL 1:

60 singles

3 power cleans 95#/65#

15 wall balls 12#/8#

6 power cleans

15 sit ups

9 power cleans

15 sit ups

6 power cleans

15 wall balls

3 power cleans

60 singles