FRIDAY WOD January 20, 2017

19
Jan

FRIDAY WOD January 20, 2017

20161015_093413(0)
CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges (32/24 kg KBs in each hand)

B.
Every 3 minutes, for 9 minutes (3 sets):
Dumbbell or Barbell Floor Press x 6-8 reps

C.
For time:
40/30 Calories of Assault Bike or Rowing
30 Thrusters (115/75 lbs)

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges

B.
Every minute, on the minute, for 15 minutes:
Minute 1 – Dumbbell Floor Press x 6-8 reps
Minute 2 – Prone Plank x 30-45 seconds
Minute 3 – Band Pull-Aparts x 20 reps

C.
For time:
40/30 Calories of Assault Bike or Rowing
30 Dumbbell Thrusters