CrossFit Football WOD Saturday 9/4

Saturday- 9/4/10


Warm-up 2x
20 Double Unders (3x Regular Skips)
10- Ring Push-ups
10- Ring Rows
10- Box Jumps
10- Sit-ups
10- Back Extensions
Strength 5/3/1

Bench Press
70% x 3
80% x 3
90% x 3+ (Max Reps)

Dead Lift

70% x 3
80% x 3
90% x 3+ (Max Reps)

WOD - In-Season
21-15-9
Push Jerk- 135 lbs
Ball Slams- 20 lb
GHD Back Ext

Off- Season- County Line Fitness Team WOD