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Wednesday, August 9 2023

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Pause Push Jerk E3MOM

5 sets X 5 reps

(3sec pause in Dip)

Classic CrossFit Games WOD 2007 & 2013

For Time: (21min cap)

1000m Row

Then 5 Rounds of:
25 Pull-Ups MRX Ring Rows
7 Push Jerks 135/95 MRX 95/65

Isometric Core Development

30sec Plank Bird Dog Hold L/R
1min Hollow Hold
30sec Plank Bird Dog Hold R/L
1min Wall Iron Chair sit Holding 25/15lb plate

30sec Hip Ext Hold

1min Bar Hang

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