IMG_1380CrossFit WOD 1. 5x5 OHS Pause Squats 3-5 second pause at the "rock" bottom of each rep.  Lighter and lower is better.

2. "Homeward Bound" 5 rounds for time of: 400m Run IMG_138130 Wall Balls (20# M/14# W)

Strength Focus

AMRAP in 8 min: 3 Push Press - use between 185-225 lbs M/125-150 lbs. W 5 Ball Slams - 50#-70# (stones into double mats)

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They seem homeward bound...running away from or toward all those wall balls awaiting them??

Daily WODLisa RayComment