FRIDAY WOD September 22, 2017

21
Sep

FRIDAY WOD September 22, 2017

CrossFit WOD
PERFORMANCE AND FITNESS

A.
Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 60 seconds
Single-Arm Dumbbell or Kettlebell Row x 10-12 reps each arm @ 21X0
Rest 60 seconds

B.
For time:
400 Meter Run
50 Wall Ball Shots
40 Box Jumps or Step-Ups
30 Dumbbell Shoulder to Overhead
20 Toes to Bar
400 Meter Run