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TUESDAY 3/17/15

20150103_095153(0)

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

STRENGTH

Every 90 Secs for 5 Sets Complete
5 Push Press @ 73% of 1RM

METCON
Complete for time:

150 KB Russian Swings (53#/35#)
30 (15/15)Turkish Get Ups (53#/35#)
100 (50/50) Single Arm KB Rows (53#/35#)
(partition reps as you want)

EMOTM 3 Strict Handstand Push Ups

17 Min Cap


Boot Camp WOD

CONDITIONING WOD

For Time
100 Singles or 50 Doubles
40 Abx Sit Ups
30 KB Russian Swings
20 Box Jumps
5 Bodyweight Rope Pull/Climbs
200m Sprint
20 Push Ups
30 Goblet Squats
40 DB Push Press
100 Singles or 50 Doubles
5 Bodyweight Rope Pull/Climbs
200m Sprint

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