Wednesday - 130825

CrossFit W.O.D:
Strength:
Bent Over Row
5-5-4-4-3

Metcon:
4 Rounds For Time:
400m Run
16 DB Snatch (#22.5/15x1)
15/12 Cal Row // 12/9 Cal Bike
3 Wall Walk

CrossFit Strength:
Part A:
Bench Press
18min Build RM3 for the bench press

Part B:
3-4 sets of:
10 Light DB seated Delt Fly
+
40-60 Sec Sandbag hold
*1-1.5min Rest between after set

Metcon:
6min AMRAP of:
5 Sandbag Clean (#75/45)
20 Double unders
10 Sandbag squat (#75/45)
20 Double unders