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Wednesday 9/21/16 CrossFit Lobo Workout of the Day

20
Sep

Wednesday 9/21/16 CrossFit Lobo Workout of the Day

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Strength:

Back Squat 5 x 5 (50/55/60/65/70%)
Alternate with…
Bat Wing Hold 5 x 5 (As heavy as possible with perfect form).  Maintain the superman body position, pull the dumbells all the way to the arm pits, contract and hold at the top for one heart beat.  If you cannot control the weight, you’re too heavy.  This is a strict movement.

WOD:

3 Rounds for Time:
400m Run
20 x Box Jumps (24/20)
20 x Kettlebell Swings (53/35)

Core Work:

4 x 1′ Side Plank Holds

 

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