Mobility
Dynamic
STRENGTH
Wendler Week Three – Dead Lift
5 x 75%
3 x 85%
1+ x 95% (amrap)
WOD – Jason
100 Squats
5 Push Ups
75 Squats
10 Push Ups
50 Squats
15 Push Ups
25 Squats
20 Push ups
Crossfit Endurance – Short Intervals if not done.
Choose ONE of the Following Sports:
Swim (SS Tue, 3S Mon): 15 – 25 x 25m on 1:00, hold within 2-3 seconds
Bike (SS Tue, 3S Wed): 6 – 10 x 1k, rest/spin 2:00, hold within 3-5 seconds
Run (SS Tue, 3S Tue): 4 – 8 x 400m, rest 2:00, hold within 3-5 seconds
Row: 4-8 x 500m w/2:00 rest(hold to within 3-5 sec)