MONDAY WOD October 10, 2016

9
Oct

MONDAY WOD October 10, 2016

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CrossFit WOD
PERFORMANCE + FITNESS

 

For time:
1000 Meter Row
20 Ground to Overhead (135/95 lbs) or DB GTO
30 Ring / Bar Dips
800 Meter Run
30 Ring / Bar Dips
20 Ground to Overhead (135/95 lbs) or DB GTO
1000 Meter Row

 

 

BootCamp WOD
INTENSITY

A.
10 Min AMRAP
10 R Side Lying V-Ups
10 Jump Squats
10 L Side Lying V-Ups
10 Pike Jumps

B.
10 Min AMRAP
10 R KB GTO
10 Goblet Squats
10 L KB GTO
20 Lateral Hops over KB (1,2,3…)

C.
3 RFT
5 Walks Out w/ Push Up
150M Sprint