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CrossFit Bolton
WODS & News

Wednesday 160803

A.
Five sets of:
Shoulder Press, 4 reps
Increase the load over the course of the 5 sets. Work your way up to a heavy set of 4.
Rest 1 minute
Weighted Chest-to-bar Pull-ups
Increase the load over the course of the 5 sets. Work your way up to a heavy set of 4.
Rest 1 minute

B.
Three rounds, each for time, of:
Row 500m
135/95 pound Push Jerk, 10 reps
20 Toes to bar
30 Push-ups
Rest 2 minutes

Scaling Options:
L3: 115/75
L2: 95/65
L1: 300m Row, 65/35, 20 Sit-ups

C.
Two rounds, not for time, of:
Banded Pressdown, 50 reps
Banded Pull-apart, 50 reps