7 October 2015 CrossFit WOD

7 October 2015 CrossFit WOD

Wednesday

Supplemental
7 x 1 Split Jerk

Strength
Every Minute on The Minute 7 Rounds
Minute 1: 5 Bench Press
Minute 2: 10 Pendlay Row
Minute 3: 15 GHD Sit Ups
Minute 4: 10 GHD Extensions

Workout of The Day
3 Rounds
12 Shoulder to Overhead 135/95 115/85 95/65
15 Chest to Bar Pull Ups
18 Sit Ups
400 Meter Run

Supplemental
5 x 500 Meter Row
Every 4 Minutes

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