FRIDAY WOD July 15, 2016

14
Jul

FRIDAY WOD July 15, 2016

20160521_083741
CrossFit WOD
PERFORMANCE

A.
Front Squat
Set 1: 5 reps @65%
Set 2: 4 reps @75%
Set 3: 3 reps @ 80%
Set 4: 3 reps @85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @95%
Set 7: 1 rep @101%
Set 8: 1 rep @ 101+%
Rest 2 minutes between sets

B.
Five rounds for time of:
Row 250 Meters
15 Pull-Ups
15 Wall Ball Shots (20/14 lbs)


CrossFit WOD

FITNESS

A.
Five sets of:
Front Squat x 6 reps @ 2011
Rest 45 seconds
L-Seated Dumbbell Press x 8 reps @ 2011
Rest 45 seconds

B.
Five rounds for time of:
6 Strict Pull-Ups
8 Burpees
12 Wall Ball Shots