5 January 19

melissa overhead squat
___________________________________________________________________________________________________________________

Holiday Schedule: Saturday 5 January – 9AM CrossFit WOD | 10AM CrossFit WOD | 11AM Barbell Club

___________________________________________________________________________________________________________________
AMRAP Mentality with Jason Khalipa: Gary Vee (Podcast)
 
How to Crush Your Habits in the New Year With the Help of Science
 
Primal Peanut Butter Cups
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

Wall Walk + Hold
Barbell Inverted Row x6-10
 

LI Conditioning:

3 Rounds – 3:00 On, 1:30 Off
3 Deadlifts
6 Ring Rows
9 Air Squats
 

LII Strength:

HSPU Negatives (L3 = HSPU Practice)
Barbell Inverted Row x6-10
 

LII Conditioning:

3 Rounds – 3:00 On, 1:30 Off
3 Deadlifts
6 Push Ups
9 Air Squats
 
Sc: M – 155# | F – 103#
Rx: M – 185# | F – 123#
Rx+: M – 225# | F – 153#
 

Category: WOD

Tagged: