Day 9: Friday, September 18

PREPARATION:

15-10-5 of the following:

  • Good Mornings
  • Shoulder Dislocates
  • Heaving Snatch Balance

SKILL/STRENGTH:

  • Deadlifts

  • Bear Complex
  • Lunge in Front Rack/Back rack/Overhead

Met-Con WOD:

  • 5 Bear Complex @ 65/35
  • Run to first orange cone on first corner of Ball Diamond and back
  • 20 Wall Balls
  • 20 Lunge Steps in Front Rack @ 65/35 65/35
  • 4 Bear Complex @ 65/35
  • Run to second orange cone Ball Diamond and back
  • 15 Wall Balls
  • 15 Lunge Steps in Back rack @ 65/35
  • 3 Bear Complex @ 65/35
  • Run to third orange cone on Ball Diamond and back
  • 10 Wall Balls
  • 2 Bear Complex @ 65/35
  • Run to fourth orange cone on Ball Diamond and back
  • 5 Wall Balls
  • 5 Lunge Steps in Overhead Rack with 65/35
  • 1 Bear Complex @ 65/35
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on September 18, 2015, in Uncategorized. Bookmark the permalink. Leave a comment.

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