Wednesday 9-21-16 WOD

Sometimes after a hard workout all you want to do is lay there and dream about those gains... 

Randy laying there with visions of muscle ups dancing in his head...

Wednesday 9-21-16 WOD

CrossFit:
A.
Hang Snatch 3x1 @ 80%

B.
Hang Clean 3x1 @ 80%

C.
RDL 3x5 (Build to a heavy five for the day or use weight from Aug 30 or Sept 12)


Fitness:
A.
3 Rounds of
12 Alternating DB back lunges
8 Ring Rows w. 2 sec. scap. hold
8 Push ups with alt. arm/leg raise

B.
3RFT
15 Wall Balls
15 Shoot Throughs (no push up)

C.
3 Rounds of
20 Hollow Rock
20 Reps of elbow + knee contact from plank position (hands not forearms)