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MONDAY 3/9/15

20150307_104626John getting after it! Open WOD 15.2


CrossFit WOD

DYNAMIC WARM UP
Run 200m
Mobility
3x: 10 Ring Rows, 10 Air Squats, 10 Push Ups, 10 Abx Sit Ups

STRENGTH
Every 2 mins for 6 sets Compete:
4 High Bar Back Squats @ 80% of 1RM

METCON
A.
AMRAP 15 Mins:

20 Medicine Ball Cleans
200 Meter Run w/Wallball over Head
10 Burpee Pull Ups

B.
Tabata Bottom to Bottom Squats

 

Boot Camp WOD
CONDITIONING WOD #1

12 Min AMRAP
5 Seated DB Strict Press
10 Box Jumps
30 (15/15) Russian Twists
20 Doubles or Singles

CONDITIONING WOD #2

12 Min Infinity Ladder
start with 3-6-9, etc
Ring Rows
Straight Leg Sit Ups
Burpees
10 Wall Balls between every round

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