637-C Redna Terrace, Woodlawn, Ohio 45215
Call Us: +1 513-399-7203 - Mail: info@kw-crossfit.com

"Nothing is impossible, the word itself says "I'm possible!"" Audrey Hepburn.

7/31/14

July 30th, 2014

Strength:

 

Overhead Squat

Do the following with 90 sec rest

5 reps at 40%

5 reps at 50%

3 reps at 60%

Do the following with 3:00 min rest

3 reps at 80%

3 reps at 85%

3 reps at 90%

 

WOD:

21-15-9 Complex

8 DL (125/85)

7 PCL

6 GTO

21 CTB pull ups

6 DL

5 PCL

4 GTO

15 CTB pull ups

4 DL

3 PCL

2 GTO

9 CTB pull ups

 

Leave a Reply

Your email address will not be published. Required fields are marked *