Thursday - 130723

CrossFit WOD:
Strength:
Barbell Good Mornings
10-8-8-8-6
*form over load!

Metcon:
4 Rounds for time:
4-3-2-1 Rope Climbs
12 DB Box Step-overs (#22.5/15,x2)
20 Pushups

Endurance:
Row/Bike for max distance in 35min
*E2.5MOM perform 1 round of:
15 Situps
10 Wallballs (#10/6)
5 Burpees

CrossFit Strength:
Part 1-
E2MOM for 5 sets:
4 Front squat 75-80%
15-20 sec Hang L-sit hold

Part 2- Heavy metcon
E4MOM for 3 sets:
1 TGU (Left)
7 Sandbag over the shoulder
1 TGU (Left)
7 Ring Dips

Part 3-
Tabata:
1- Double KTB OH Carry hold
2- BB Front squat hold down (40% from 1RM)