WOD

WOD Monday 11/27/17

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Lifting: 5×5 Bench Press ** Use heaviest weight possible across all 5 sets WOD: CrossFit Open 15.3 Complete as many rounds as possible in 14 mins of: 7 Muscle-ups 50 Wall Balls, 20/14 lbs, 10/9 ft 100 Double Unders * Sub for MU can be any pull up variation

WOD

Power Hour 11/27/17

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Deadlift 3×8 at 65% 1RM Back Squat + Good Morning 3×8, 3×12 KB single leg romanian dl each leg 3×12 single leg glute bridge each leg 3×12 weighted step ups