By: theadmin – Categories: Crossfit ReVa News, Daily WOD – August 31, 2014
****LABOUR DAY HOURS**** Class at 9:30-10:30 open gym 10:30- 1…….hope to see you all there!
Alt minutes for 15 minutes Min 1- 6 strict press @ 70% Min 2- 8 wall Squats Min 3- 10 Kettle bell stiff leg deadlift For time 40 Shoulder to overhead at strict press weight Every min 5 hang power cleans
3 Rounds not for time Ring dips x 10 reps one arm dumbbell row x 10 reps plank from rings x 45sec Every 3 minutes for 12 minutes 200m run 10 t2b 15 kettle bell swings
Back Squat 80% for 6reps x 5 For Time 100du 30 k-bell snatch (5R/5L) 30 front squat 135/95 30 k-bell snatch 100du
3 sets of Push press 8 reps supine ring rows 10-12 reps side plank 45sec each side 14min amrap OH plate carry 100m 10 box jump 10 burpee 2 wall walks
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