Strict Push-ups
30 Strict Push-ups
1:00 Rest
26 Strict Push-ups
:45 Seconds Rest
22 Strict Push-ups
:30 Seconds Rest
18 Strict Push-ups
:15 Seconds Rest
14 Strict Push-ups

Conditioning
5 Rounds:
10 Power Cleans (135/95)
10 Barbell Facing Burpees

Midline
Not for Time:
30 Toes to Bar
60 Sit-Ups

5 Rounds for Time
5 Single Arm Dumbbell Snatches (75/40 lb)
10 Dumbbell Lunges (75/40 lb)
15 GHD Sit-Ups
20 calorie Assault Air Bike

REST DAY / OPEN GYM

Lepoja

to sign up for the Open!
https://games.crossfit.com/

Register yourself and be ready, the five week journey starts on Friday!

Tuesday 20th March 2018

WOD

Every minute on the minute x 36 (6e)
1) 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat
2) 5 Strict Toes-to-Bars (or Hanging Leg or Knee Raises) + 10 Air Squats
3) 10 Burpees
4) 30 Second Single-Arm Plank Left
5) 30 Second Single-Arm Plank Right
6) Rest

Handstand walking and Muscle ups

Resisted Nasal Breathing: 15 breaths.
+
- Foam Hip Flexors x 60s each (6-12 inch passes)
- 45 Degree Biphasic Hip Flexor Stretch x 60s each

10 x 25m juoksu

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