CROSSFIT 

Strength:

Deadlift Deload (5-5-5) @ 60%, 65%, 70% of 1RM

‘ASHLEY’S B-DAY WOD’

4 Rounds for time…
15 Toes 2 Bar
10 Heavy Clean & Jerk (95/135),   CRX: (115/155)
15 Pull Ups,   CRX: C2B Pull Ups
29 Double Unders

ON-RAMP

Skills:

Snatch
Push-ups
Sit-ups

WOD:

8 minute AMRAP of…
6 Hang Snatch
9 Push-ups
12 Sit-ups