Call: (925) 292-9780

MONDAY 2/9/15

CrossFit WOD
DYNAMIC WARM UP
Run 400m
Mobility
Bodyweight Warm Up

STRENGTH
In 12 Mins work to a Heavy Single Back Squat

METCON
4 Rounds:

10 High Bar Back Squats (@ 55% of HSBS)
400 M Run w/med ball (20# / #14)
3 Rope Climbs

*17 Min Cap

 
Boot Camp WOD
CONDITIONING WOD #1

3 RFT

5 Manmakers
10 Pike Push Ups
15 Unbroken Wall Balls
20 Singles/Doubles

CONDITIONING WOD #2
12 min AMRAP

20 (10/10) Speed Skaters
20 (10/10) Russian Twists
20 (10/10) OHWL580

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