*Because of extremely low interest there will be no 5:45 AM class today. Rest of the classes as normal. See you at 7 AM.

WOD:

1) “CrossFit Total”

1RM Back Squat

1RM Press

1RM Deadlift

Take as many attempts as needed. Rest as needed. Keep this to 1 hour.

2) 4 rounds for Max Reps:

40 seconds Chest-to-bar Pull-ups

20 seconds Rest

40 seconds Power Snatches 155/105

20 seconds Rest

40 seconds Double-unders

20 seconds Rest

Sub for Double-unders is Single-unders

3) “Tosh”- 3 rounds:

750m Row

3 minutes Rest

500m Row

2 minutes Rest

250m Row

1 minute Rest

Max effort each interval.

4) Glute Ham Raise: 5 x 8

Rest 90 seconds between sets. Weight if able.

5) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, etc. for all work completed.

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