8 July 2015 CrossFit WOD

8 July 2015 CrossFit WOD

Wednesday

Supplemental Strength
6 x 8 Single Arm Row

Strength

Overhead Squat
6 x 4 (7)
GHD Sit Ups
6 x 18 (12)
Every 3:30 Minutes

Workout of The Day

Every 3:30 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats 115/85 95/65 75/45
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Supplemental Endurance
2 x 2000 Meter Row
Every 10 Minutes

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