CrossFit Workout - Monday 7/6/15

3 rounds for time

500 meter run or row
4 sets of
5 chest to bar pullup
5 toes to bar
5 DB push press (heavy)

Post time and DB weight to whiteboard.

Warmup: 3 rounds
10 shoulder rollouts - pvc
10 OH squat + lunge R + lunge L (pvc overhead)
10 pushups - double hand release
20 plank jacks
200 meter run or row

AfterWOD:  2 minutes total L-hang or hang-tuck

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Sneak peak at the week

Tuesday: squat snatches and burpees over the bar, for about 8-10 minutes
Wednesday: Bench Press, heavy then a KB conditioning WOD
Thursday: Back squats, 20-20-20
Friday: Deck of Cards, recovery wod
Saturday: DB thrusters & ????


Recommended Additional Strength Work:
Monday: back squat 5-5-5-5-5 & DB row R&L 5-5-5-5-5
Tuesday: 1 arm KB press 5-5-5-5-5
Wednesday: grip work, see board
Thursday: OH squat 3-3-3-3-3
Friday: weighted planks

Goruck Work
Monday: Ruck the WOD
Tuesday: 2 mile ruck(dog park) w/sandbag, rain or shine
Wednesday: 1 mile ruck carry, Zercher hold
Thursday: bar hangs w/ruck, max holds, 5 sets
Friday: Ruck the WOD