Thursday

CrossFit 190 – WOD

Strength

8-8-6-4 weighted chin-ups

4x 8-10 DB bent over rows

4×15 deficit push-ups(hands and feet on plates)

Weighted Pull-ups (8-8-6-4)

Weighted chin ups specifically: hands facing in not out like traditional pull-up

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

20/16 Cal Row

25 Butterfly sit-ups

10 HSPU
Comp: 20 ghd sit-ups

10 deficit HSPU

(45# plate/25#)

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