tuesday

hanley —  December 3, 2013 — Leave a comment

crossfit

Workout of the Day
Fitness Strength:
Superset the following:
4×8 Bulgarian Split Squat
5×5 Core Stability
3×10 Hip Extensions

Fitness WOD:
21-15-9
Kb Swings
Wallballs
Pull-ups

then
Performance Strength:
5×3 Back Squat each 3 min to est. 3 RM

Performance WOD:
21-15-9
Deadlifts 275/185
Pull-ups

then
Extra Credit:
10 min EMOM of:
12 Wallballs 20/14

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