Daily WOD

Press Week 2
Wendler 3’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
3 reps @ 70% of 90% 1RM
3 reps @ 80% of 90% 1RM
3+ reps @ 90% of 90% 1RM

*On the final set you MUST get MORE THAN 3 reps

GP WOD:
7x 8 ring rows

AMRAP 9
10 Dumbbell snatch 45/25#
10 burpee box jumps 24/20″

OP WOD:
7x 8 C2B pull-ups rest :45 seconds between sets

AMRAP 9
10 Dumbbell snatch 45/25#
10 burpee box over 24/20″

What do you do when you don’t have a treadmill in the gym? #usetheoneinyourbuilding #30/30VO2Maxwork #runtillyoufalloff

A video posted by CrossFitGantry (@crossfitgantry) on

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