WEDNESDAY

STRENGTH:

Front squats

5 @ 65%

5 @ 75%

5 @ 85%

Back squat

1 x 15

1 set unbroken @ 60% of 1 RM

CrossFit WOD:

TABATA:

Wall balls 20#/14#

T2B 

burpees

Push press 115#/75#

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals of each exercise. Tabata score is the LEAST  number of reps performed in any of the 8 intervals for each exercise. Your score is total of  each of the lowest scores of each exercise.

EXTRA CREDIT:

3 x 400 meter run or 500 meter row. Rest 90 seconds between intervals. Record each interval.

If you choose to run, all I ask is that you wipe your feet at the door!! I can’t keep up with the sand tracked in the front door on a daily basis all day. Thank you in advance!!