CrossFit:

Warm UP:
3 rounds:

15 overhead squats (Increase weight)
10-15 back extensions
15 pass throughs
16 Windshield Wipers
Dips (first 2 rounds do about 50% of max reps, last round do MAX reps and record it)
-IF you cannot do dips do pushups

WOD:

Nancy:

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post total time.

WhipCON:

Warm UP:

run 1 mile

WOD:

Tabata style: 20 sec on 10 sec rest. 8 rounds each and move on to next:

1 DB Front Squat
2 DB Push Up
3 DB Deadlift
4 DB Row
5 Standups
6 Lying Leg Kick
7 Man Makers

CrossFit Mean Streets
Downtown LA

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