WEDNESDAY

If you didn’t have a chance to do your 1 RM backsquat on Monday, feel free to make it up any time this week during strength.

STRENGTH:

Deadlift

65% X 5

75% x 5

85% x 5

90% x 5 + reps on last set

CrossFit WOD:

Lurong Challenge Benchmark wod

7 min amrap:

5 Front squats

7 bar facing burpees

 L1 65#/35#

L2 95#/65#

L3 155#/115#

Score is as many reps as possible. 1 round = 12 reps. We did this workout five weeks ago. If you’re in the challenge, please get it done some time this week if you can’t make it in today.

EXTRA CREDIT:

5 rds NFT:

200 meter row

20 double unders (40 singles)

Accessory work: Wiindmills and mobility band work

Check out this video on the windmill. It’s a great accessory exercise to strengthen you shoulders, lower back and obliques…