Quick Note: Soon, we will no longer be cross posting the wods on Facebook.  Please bookmark this page to see the wods nightly.  

 

Glute Ham Bridge/Raise - Weighted

x Rep Scheme - 15 rep max (all reps must be unbroken)

x Use a plate on your belly, a kettlebell, or a barbell across the hip. You may also use a bench to prop up your back. Goal? Squeeze those cheeks!! And drive those hips through

 

WOD

4 Rounds For Time:

15 Front Squats @ 135/95

15 Pullups (Ring Rows) L3: Reps 14&15 are bar muscle ups

 

Homework - Before Class

Work up to 3 Power Clean + 1 Hang Squat Clean + 1 Jerk @ 70% (same as last week)

Homework - Anytime

Choose the heaviest med ball you can hold at your stomach.  Give it a bear hug

Accumulate 3 Minutes in the hold.

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource