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| sunset! peaceful day! you deserve it! |
monday: labor day!! take the day off!!
CROSSFITTERS
Warm Up: Row 500m, then dynamic movements of your choice. Next, warm up to a 225#/155# clean. Between each set perform 5x push ups.
Work Capacity: "Holleyman". Complete 30 round for time of the following...
5x Wall ball (20#/12#)
3x hand stand push up
1x power clean (225#/155#)
Endurance: 3 rounds - Row 500m, Run 400m, rest 2 minutes.
Core: 50x GHD sit ups, 30x Reverse hypers (Bodyweight)
*Break up into sets as needed
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