FRIDAY WOD February 10, 2017

9
Feb

FRIDAY WOD February 10, 2017

20161217_111905
CrossFit WOD
PERFORMANCE

A.
Four sets of:
Walking Lunges with DBs x 20 steps @ 1010
(use the heaviest DBs you can handle while following the tempo prescription)
Rest 60 seconds
Side Plank Hold x 30-45 seconds each side
Rest 60 seconds

B.
For time:
400 Meter Run
30 Front Squats (Heavy)
30 Box Jumps (High)
400 Meter Run

Challenge yourself by going as heavy and high as you can handle. The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets.

CrossFit WOD
FITNESS

A.
Four sets of:
Walking Lunges with DBs x 20 steps @ 1010
(use the heaviest DBs you can handle while following the tempo prescription)
Rest 60 seconds
Side Plank Hold x 30-45 seconds each side
Rest 60 seconds

B.
For time:
400 Meter Run
immediately followed by…
Three rounds of:
10 Goblet Squats
10 Alternating Reverse Lunges with Kettlebell
immediately followed by…
400 Meter Run