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HomeFront Crossfit

Thursday WOD 21-7-16

July 20th, 2016

Thursday WOD 21-7-16

1.  Sumo Dead Lift
4×6 reps for max load, unlimited rest between sets

2.  Conditioning
3 RFT:
500m Row
12 Deads, Bodyweight
21 BJ, 24/20

+ Optional in Open Gym

3.  Strength Accessory
A.  3×6 Single Leg Step ups (6/side before switching)
B.  3×6-10 Glute Ham Raises
C.  3×20 Weighted Sit up – feet anchored with dumbbell across chest

Thank you: http://www.builtbybergeron.com/comptrain-programming/071916


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