WOD | 05.07.2018

A. Accumulate 3 Minutes in:
Ring Support Low
Ring Support High

– rest 5 min

4 Rounds of:
3 Minute AMRAP
1 Minute rest

3 Strict Pull Ups
5 Handstand Push Ups
7 Pistols

CrossFit Lite:
Focus
Burpees
Goblet Squats
Wall Balls

AFAP (As Fast As Possible)
5 rounds for time of
200m Row
15 Burpees
15 Wall Balls

Strength WOD:
Week 5 Training 2:
“Deload” week
Back Squats
7-7-7 @65%
4 @70%
2-2 @75%
1 @80%

Yes the same as last Tuesday
Same weights

Oly WOD:
1) Every 2min for 20min:
1 Snatch (70%)

2) Front squat
1 x 1 @ 70%

3) 3 x 15 GHD hip extensions