-Enjoy that beautiful lung burning!

 

Gymnastics:

Max Weight 1min Plank Hold (minimum of 4 attempts)

 

WOD:

“Pat Sherwood’s HQ Board Workouts #6”

For Time

50 Deadlifts 155/105#

40 Thrusters 65/45#

30 Pullups

 

Weightlifting:

Block Snatch Pull + Snatch (Below Knee)

70% x 2(1+1) x 3

75% x 2(1+1) x 2

 

Block Clean Pull + Clean (Below Knee)

70% x 2(1+1) x 3

75% x 2(1+1) x 2

 

DEL:

Specialty Bar Box Squats

55% vs 25% bnads

12s x 2r

Every 45secs

 

GH Raises

3 x 12 w/ Band Assist

 

Plank Hold Max Weight Upper Back x 1min

 

Sled Drag

800m Backwards Light

CrossFit Englewood Colorado