Thursday 9/7/17

Strength Cycle: Cycle 1 – Week 3

10 Strict Press – AHAP
3 Strict Press – AHAP
All in every round
10 Weighted Standing Y’s – 5/2.5
10 Weighted Standing T’s
5 Weighted Standing O’s

Team of 3
Bike 15/12k or Row 10/8k
*Team Monostructural day. Keep the pace fast. As soon as someone slows down, get out of the way and rest. INTENSITY IS KING!

On your own: Roll out quads, hips, glutes, and calve

5:30p Skillz Class
Cancelled this week

7:30p Unloaded
4 Rounds
In 10min, complete:
Row 500/400m or Bike 1000/800m Bike or Run 400m
Run 400m Run or Row 500/400m or Bike 1000/800m
40 Wallballs
30 RKBS – L: 53/35; S: 70/53

Daily Reading
1. A Long Pursuit in the Same Direction
2. Better Than Yesterday
3. Wanted: Villain for the CrossFit Games
4. The Opportunity Costs of Healthy Living

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