MONDAY WOD July 10, 2017

9
Jul

MONDAY WOD July 10, 2017

 

 

CrossFit WOD
PERFORMANCE + FITNESS

 
For time:
Run 800 Meters
immediately followed by…

Three rounds of:
4 Muscle-Ups (or 8 Ring/Bar Dips)
8 Strict Handstand Push-Ups (or L-Seated DB Presses)
16 Kettlebell Swings (24/16 kg)

immediately followed by…
Run 800 Meters

immediately followed by…
Three rounds of:
15 Pull-Ups
30 Push-Ups
45 Air Squats

immediately followed by…
Run 800 Meters

 

 

 

 

BootCamp WOD
INTENSITY

A.
For Time
10-9-8-7-6-5-4-3-2-1
KB Swings (24/16kg)

1-2-3-4-5-6-7-8-9-10
Push Ups

*25 Doubles/50 Singles  b/n Rounds

*15 Min Cap

B.
10 Minute AMRAP
10 DB Thrusters
20 Wall Balls
30 Jumping Lunges (1, 2, 3…)