9.12.19- Thursday

By September 11, 2019WOD

Today’s CrossFit Workout

Strength 

  • 3×8 Pendlay Rows
    • Superset with 1:00 of Plank Up Downs. Every :10, switch from elbows to palms/palms to elbows
  • 3×5 Pendlay Rows
    • Superset with 50 Russian twists

Conditioning

  • 50-40-30-20-10 Abmat Sit Ups
  • 25-20-15-10-5 Hang Power Snatch (75/55#)

Today’s SWEAT Workout 

  • Every 4:00 for 5 Rounds:
    • 100’ HEAVY Sled Push
    • 20 Wallballs
    • :30 Wallsit

After Party

  • 3x 1:00 plank up down holds
    Alternate between elbows/palms
    every :10
    Rest 1:00 between sets

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