Sunday 26 August – Rest Day


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CrossFit HQ WOD:
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

CrossFit Football WOD:

Complete 4 rounds:
Max Rep Bench Press 225 lbs
Max Rep Strict Pull Ups
15 Medicine Ball Sit Up Throws 20 lbs
*For med ball throws, get into a sit up position about 6-8 feet from the wall. Start with your back flat on the ground and the ball overhead. Sit up while flinging med ball against the wall, catch and repeat.
Post total number of reps on bench & pull ups to comments.
Complete 8 rounds:
3 Squats @ 80% of 1 RM
Sprint 25 yards starting from a push up position
*Rest 2 mins between rounds

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