THURSDAY WOD June 23, 2016

22
Jun

THURSDAY WOD June 23, 2016

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Here are the links for the group to follow to sign up for the group order forms:

CrossFit WOD
PERFORMANCE + FITNESS

A.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3011
Rest 45 seconds between legs, 45 before moving on
Pronated-Grip Strict Pull-Ups x 5 reps @ 21X0
Rest 45 seconds

B.
For time:
75 Double Unders
50 Wall Ball Shots (20/14 lbs)
25 Burpees
50 Wall Balls (20/14 lbs)
75 Double Unders

 

 

BootCamp WOD
INTENSITY

A.
Teams of 2
200 Singles
100 Wall Balls
200 Singles
100 Russian Twists
200 Singles
2 minutes of plank hold
200 singles

1 person work, 1 person rest
B.
For Time:
50 Alternating Man on Fire Burpees

1 work, 1 rest