SATURDAY WOD July 7, 2018

6
Jul

SATURDAY WOD July 7, 2018

CrossFit WOD
PERFORMANCE + FITNESS

For time:
Run 5k -or- Row 5k

If you’re running, note the course as this will be something we come back to each quarter as a good test of your aerobic capacity.

 

 

 

BootCamp WOD
INTENSITY

A.
15 EMOM
1st; 6-8 Reverse Lunge to OH DB Press
2nd; 30 sec Hollow Hold
3rd; 5 Goblet Squat 3 sec hold at bottom

B.
15 AMRAP
100 m Sled Push
15 Air Squats
10 DB GTO
5  Burpees
1 Rope Climb/1 Rope Body Pull