SATURDAY WOD February 4, 2017

3
Feb

SATURDAY WOD February 4, 2017

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CrossFit WOD
PREFORMANCE + FITNESS

Teams of 2 Complete:
150 Wall Balls (20/14)
100 Box Jumps  (24/20)
150 Russian KB Swings (53/35)
100 Jumping Slam Balls  (30/20)

* One Person working at a time.  Every 20 Reps Teammates will switch places. Movements have to be done in order.
* At the end of each set, before starting the next set of movements, both athletes will complete a 30 Meter Bear Crawl.

*25 Min cap.

 

 

BootCamp WOD
INTENSITY

A.
12 Min AMRAP
6 Push Ups
12 Wall Balls
24 Box Jumps/ Step Ups

B.
5 Min EMOM
5 Sit Ups
M.E. Air Squat & Back Lunge for rest of minute
*Score is Air Squat/Lunge reps

1 min Rest

C.
5 Min EMOM
Heavy Seated DB Strict Press
Hollow Hold

*Score is Strict Press reps

D.
Wall Sit Challenge! (pass the medball, do outside if good weather!)
M.E. Hold in Wall Sit