The 307 PROGRAM
WORKOUT OF THE DAY
Strength: "L" Sit rope climb x5
WOD: 20 Min AMRAP
1 Bear Complex (185/105) (Power Clean, Front Squat, Push Press, Back Squat, Push Press)
20 Abmat Sit Ups
10 double Unders
REC: 3x12 Reverse Hyper. Try working up to 50% max deadlift weight (If you can fit it on the pegs!)
CrossFit Frontier is looking for a few more volunteer judges for the Wyoming Open on August 3-4 in Cheyenne. If you're not competing but still want to be involved, this is a great way. Let us know. Here's a link.
Strength: Shoulder Press 5x3
WOD: "Incredible Hulk"
20 Min AMRAP
5 Deadlifts (115/75)
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squat
REC: Reverse Hyper and GHD Hip extensions/Ham Raises (3x10 each)
