THURSDAY WOD 4/30/15

29
Apr

THURSDAY WOD 4/30/15

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CrossFit WOD
DYNAMIC WARM UP
Run 800m
Mobility
Bodyweight Warm Up

STRENGTH
A.
Find 1RM Deadlift in 15 mins.

B.
3 Sets Max Strict Pull ups
*7 Min Cap

METCON
150 KB Swings (American) (M-53#/W-44#) for time
EMOTM 5 Burpees

 

Boot Camp WOD
CONDITIONING WOD #1
5 Rounds for Time
10 Ring Rows
20 DB Thrusters
30 KB American Swings
40 Doubles or Singles

CONDITIONING WOD #2
4 Min AMRAP
5 V Ups
10 Frog Jumps

-1 Min Rest-

4 Min AMRAP
5 Renegade Rows (R, L, push up = 1)
10 Jump Squats