January 29, 2016
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Compass CrossFit – GPP WOD
What to Expect: Go heavy!
Jan. Warm-up (No Measure)
5 movements, max effort, one minute each and 20 seconds transition.
Double-unders
Pull-ups
Burpees
Wall-Balls
Box Sprints
Cash out = 5 Wall Assaults
A: Bench Press (3-3-3-3-3-3-3 @ 90% 1RM)
*Rest as needed between sets
B: Deadlift (4-4-4-4-4-4-4 @ 125% Of Tuesday’s weight)
*Must be touch & go reps