pic courtesy of the CrossFit Games.  2-time 2nd Fittest Woman in the World, Tia-Clair Toomey will be representing her home country of Australia in the 58Kg women’s division for Weightlifting in the Rio Olympics on Monday.  Check your locallistings or log into the NBC Sports app to fins out when and give it a watch!

S/S/S:

Back Squat

5X5

Increase weight ea set

So, today starts up the next wave of strength work.  With the 5X5, start with a weight that the last rep of 5 does require a bit of effort, but is accomplishable.  Base your weight jumps off how that last rep feels

WOD:

400M run w/med ball (20/14) cash in

then…

3 Rounds

21 Wall Ball

15 HR push ups

9 sit ups w/med ball

Scaling Options:

Med ball – 14/12

HR push ups ->chest to deck push up ->push up off bench

X-tra:

Couch stretch x3 min per leg

Downward dog to cobra pose x20