Phone: 516-855-7348 | Email: info@raddcrossfitnsli.com

Wednesday, January 4, 2016

Warm-up: 4 Minute AMRAP
100 Yard Shuttle Run
15 Push Ups

Strength: 5 X 7
Sled Pulls
Deadlift

Interval Work 
8 Rounds:
Suicide Drills
10 Bar Rows
Rest 1 Minute Between Rounds

WOD: 3 Rounds

AMRAP 3 Minutes
8 Dumbbell Snatch (4 Each Arm)
8 Hand Release Push Ups
Rest :90
(Do not need to alternate arms on snatch)

Game: Battle Pins

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