Strength
Overhead Squats
3 x 12 @ 65% of 1RM
0:00, 3:00, 6:00
*
WOD
Crossfit Open 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts 100/80kg
55 Wall Balls 20/14lbs
55 Calorie Row
55 Handstand Push Ups
*
PEAK
Airdyne /Row intervals
5 x 20sec ON / 40sec OFF
Rest 2min
4 x 15sec ON / 15sec OFF
Rest 2min
5 x 30sec ON / 30sec OFF
Rest 2min
4 x 15sec ON / 15sec OFF
Rest 2min
5 x 40sec ON / 20sec OFF
Rest 2min
4 x 15sec ON / 15sec OFF