maxeffort.fitness
Max Effort Fitness | WOD – Wednesday 1/4/17
CrossFit: A) E2M for 10 Sets, alternating: - 3 Push Press - 3 Deadlifts B) 4 Sets, Not for Time: - 20 GHD Hip Extensions - 20 GHD Sit-ups Competition: A) EMOM for 20 Min, alternating: - 3 Push Press @ 65% - 3 Deadlifts @ 65% B) EMOM for 15 Min, alternating: - 40ft HS Walk (20ft out + 20ft back, don't come down) - 5 Triple-Unders - 3 DB Squat Snatch ea arm (75/55) C) 5 Rounds: - Row 3 min @ 60-70% pace - Row 1 min @ 90% pace - Rest 1 min