WOD 09.08.17

CrossFit Class
Strength:
Front squat 5 5 5 5 5 every 90″ 75% 1Rm

CrossFit Games (workout 6)
100 pull-ups
80 GHD sit-ups (sit ups)
60 one-legged squats, alternating
40-cal. row
20 dumbbell push presses 45/30 kg
cap time 20′

Aerobic Capacity
Warm up and Activate:
3 round of: 30″ HS Hold – 30″DU – 30″ Broad Jump
5 rounds for time of:
Run 500 meters
10 Burpees target 15 cm