Tuesday 03/10/2015 CrossFit Workout Macedonia Ohio NOMOREWEEK

Strength: Strength: WEEK 3: 4 sets of 3 reps – Front squats from the hole.

“Diane”
21-15-9 reps of:
-Deadlifts @225/135
-Handstand push-ups

 Scale options:
Deadlift: Take 70% of your 1RM Deadlift and use that.

 HSPU
1. Incline Push Up – hands are higher than feet
2. Push Up
3. Ring Push Up
4. Decline Push Up – feet are higher than head
5. Handstand Push Up

WOD 2 Endurance — if time remaining:

3 RFT:
-20 Calorie Standing AirDyne – no sitting
-30 Calorie Row
-1 minute rest between rounds

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