Monday WOD – 042715

Swolemates.

Swolemates.

Mobility and Recovery Class – Wednesdays at 6:30pm
This is your chance to learn safe, effective ways to address mobility issues and sore, stiff muscles and joints. Until further notice, please pre-register for this class by 8pm the night before. Here is the link to pre-register for this week: https://whaling-city-crossfit.theboxhq.com/schedule/1300740/register/

WORKOUT OF THE DAY

Fitness
1. Overhead Pause Squats – 7×1 w/ a 5 sec. pause in rock bottom

2. 4 Rounds for time:
10 Overhead Squats 95/65
20 Pushups
30 Double Unders

Performance
1. Strict Press- 10×3@67.5% – rest 90s
The final set, you should do AME (Almost Max Effort), stopping with 1-2 reps left in tank.

2. Deadlift-60/70/80%x3 – rest as needed

3. DB Split Press – 2xME – rest as needed

4a. Bent Over Rows – 3×12 AHAP – rest 90s
4b. GHR – 3×8 banded – rest 90s

5. Abs – rest 60s between
a. 2×10 Landmines
b. 2×10 Evil Wheels
c. 2×10 Strict TTB