FRIDAY WOD October 16, 2015

15
Oct

FRIDAY WOD October 16, 2015

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CrossFit WOD
PERFORMANCE + FITNESS

Workout of the Day
A.
Every 3 minutes, for 12 minutes (4 sets):
20 Walking Lunges with Dumbbells or Kettlebells

Go as heavy as possible each set.

B.
Tabata Row for Calories (8 sets of 20 sec work/10 sec rest)
Rest 60 seconds
Tabata Wall Ball Shots
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Hollow Hold or Rocks

*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

C.
3 sets of:
Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side @ 2111
Rest 60 seconds
Single-Leg Glute Bridges x 10 reps each side
Rest 60 seconds