Warm-up: 2rds, 10-jumping jacks, 10-sit-ups, 10-air squats, 10-push-ups, 200m jog or 250m row
Renegade Rowing WOD: 4RFT, 10-95# OHS, 10-push-ups, 250m row
Running WOD: Treadmill, 30 minute walk at maximum incline
Strength: 4 x 8 @ 60% of front squat
*20 minutes of cardio. Steady pace.
*4rds, complete required reps within the minute. At the beginning of the next minute move to the next exercise.
1st minute-8 thrusters (65/45#)
2nd minute-15 sit-ups
3rd minute-8 hang cleans (65/45#)
4th minute-8 burpees
5th minute-100 singles
*20 minute of a different cardio. Steady pace.
Special thanks to Crossfit Seven for their assistance with today's workout.
Honor WOD: "Peter Vega", 20-225# back squats, then 40-30-20-10 wall ball, 1.5 pood KBS, then 20-225# deadlifts