SATURDAY WOD December 31, 2016

30
Dec

SATURDAY WOD December 31, 2016

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NEW YEAR HOLIDAY HOURS:
Saturday 12/31 New Years Eve: 8am – 9am BootCamp WOD, 9am – 10am CrossFit WOD, Open Gym Cancelled
Sunday 1/1/17 New Years Day: 10am -11am Surprise WOD (BootCamp + CrossFit)
Monday 1/2/17 New Years Day Observed: CrossFit WOD 9am – 10am and 10am – 11am Only. All other classes cancelled
CrossFit WOD
PERFORMANCE + FITNESS

In teams of 5, complete 3 sets each of:
30 Calorie Row
30 Burpees
30 Sit-Ups
30 Wall Ball Shots

Teams get one Rower and one Wall Ball. Teams establish an order and line up behind their Rower, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.

 

 

BootCamp WOD
INTENSITY

A.
4 Rounds

Alt Max Effort EMOM
Wall Balls
Calorie Row / Air Assault Bike
Box Jumps / Step Ups
V Ups
Plank Jack Push Ups

*1 min rest after each round

B.
3 Rounds for Reps
30 sec Russian Twists
30 Sec Hollow Hold
30 Sec Rest

*Score is total Russian Twists