FRIDAY WOD November 17, 2017

16
Nov

FRIDAY WOD November 17, 2017

CrossFit WOD
PERFORMANCE

A.
Take 15-20 minutes to build to today’s 1-RM Push Press

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
20 Push Presses (115/75 lbs)
15 Toes to Bar

 

 

 

CrossFit WOD
FITNESS

A.
Four sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds
Walking Lunges with Kettlebells x 20 reps @ 2011
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
15 Dumbbell Push Presses
15 V-Ups