Wednesday

CLASS PROGRAM

A.) 300ft HS WALK - for time

 4 min cap

B.) 2016 CrossFit GAMES event 9 - “The separator” remix

 Men

For time:

12 parallette HSPU (females 2 pads)

15 back squats 225/155

20 burpees over bar

9 parallette HSPU

18 front squats 205/145

20 burpees over bar

6 parallette HSPU

21 overhead squats 185/125

20 burpees over bar

 INT : 4” defecit HSPU, 135/95 BS, 115/75 FS, 95/65 OHS

Scaled : Strict HSPU (any height), 95/65

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C.) Bench wod

21-15-9

Bench Press 185/115

DB split cleans 50/35’s

DB box step overs 50/35’s, 24/20”

D.) Spend 1 hour on bicycle

-mountain bike or road bike. Off-road or on-road.  

Roughly 5-10 miles off road. 15-20 miles on road. 

E.) spend 15 minutes working on ring HSPU skill