CROSSFIT
S,P &P Cycle: squat –PULL – press – pull -off
Power Hour
5RFT
5 lateral burpees
5 Power Snatch 165/110
-5-
3RFT
20 Cal Row
20 GHD
-5-
5RFT
50 DU
25 Air Squat
25’ HSW
CSPORT
A. Final Week – Strength Cycle
3 sets:
5-8 bench press
5-8 weight squats
+
1 set:
1 min max reps push ups
1 min max reps air squats
B. 4 rounds:
15 RDL
25 sit ups
400m run
C. 4 rounds:
10 burpees
1 min plank
500m row
Class WOD
A: 8:26 or 11:01 (lost count)
@ 155#’s
B: 7:54
C: 11 something