FRIDAY WOD December 30, 2016

29
Dec

FRIDAY WOD December 30, 2016

20161229_192652
CrossFit WOD
PERFORMANCE

A.
Three sets, not for time, of:
Bar Muscle-Ups x 3-5 reps
Kettlebell or Dumbbell Snatch x 5-7 reps each arm
Double-Unders x 30-40 reps

B.
“Helen”
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

 

CrossFit WOD
FITNESS

A.
Three sets, not for time, of:
Stationary or Ring Dips x 5-7 reps
Kettlebell or Dumbbell Snatch x 5-7 reps each arm
Double-Under Practice x 45-60 seconds

B.
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings
7 Strict Pull-Ups