Saturday AM WOD
Back side of Mt. Finlayson. Meet at the parking lot at 8:15, trail heaad at 8:30.
Mobility
Dynamic
STRENGTH
Wendler Week Three – Clean
5 x 75%
3 x 85%
1 + x 95% (amrap)
WOD
17 min AMRAP
5 Deadlift 275/185 (fairly heavy)
10 Burpees
Cash Out
400m Run
Crossfit Endurance – Long Intervals
Choose ONE of the Following Sports:
Swim: 4-8 x 200m on 3:00 rest
Bike: 2-5 x 5K at 95% of 4K TT pace – spin/rest 4:00 keep within 3-5 secs.
Run: 2-4 x 800m,rest 5:00
Row: 2-4 x 1000m TT, rest 5:00