FRIDAY WOD February 12, 2016

11
Feb

FRIDAY WOD February 12, 2016

no excuses
CrossFit WOD
PERFORMANCE

A.
For time:
30 Overhead Squats (M-135#/W-95#)
600 Meter Run
30 Burpees Over the Barbell
600 Meter Run
30 Shoulder to Overhead (M-135#/W-95#)
600 Meter Run

B.
Optional Finisher
For time:
500 Meter Row

CrossFit WOD
FITNESS

 

A.
Three sets, not for time, of:
Kettlebell Halo’s x 5 reps each direction
Bottom’s Up Kettlebell Walk x 100m each arm
Goblet Squat x 3-5 reps @ 3311

B.
In teams of two, alternate rounds to complete as many rounds as possible in 20 minutes of:
500 Meter Row
Farmer’s Carry x 100 meters

C.
Optional Finisher
For time:
500 Meter Row