Friday WOD February 19, 2016

18
Feb

Friday WOD February 19, 2016

20160207_093352

CrossFit WOD
PERFORMANCE

A.
Five sets of:
Weighted Pull-Ups x 2 reps
Rest 30 seconds

immediately followed by…

Five sets of:
30 seconds of Strict Supinated-Grip Pull-Ups x Max reps
Rest 30 seconds

B.
Against a 4-minute running clock:
500 Meter Row
20 Box Jump-Overs
Double-Unders x Max Reps

Rest 4 minutes and complete three sets.

 

 

CrossFit WOD 
FITNESS

A.
Five sets of:
Weighted Pull-Ups x 2 reps
Rest 30 seconds

immediately followed by…

Five sets of:
30 seconds of Strict Supinated-Grip Pull-Ups x Max reps
Rest 30 seconds

B.
Against a 4-minute running clock:
500 Meter Row
15 Box Jump Overs
Mountain Climbers x Max reps

Rest 4 minutes and complete three sets.