TUESDAY WOD December 15, 2015

14
Dec

TUESDAY WOD December 15, 2015

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TODAY’S 8am-9am BOOTCAMP CLASS IS CANCELLED. PLEASE ATTEND THE  9AM CROSSFIT CLASS AND DO TODAY’S FITNESS WOD!
CrossFit WOD
PERFORMANCE + FITNESS

Workout of the Day
A.
Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

B.
Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (M-24″/W-20″)
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

C.
Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (M-95#/W-65#)

Rest exactly 4 minutes, and then . . .

D.
Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
10 Toes to Bar

 

BootCamp WOD
INTENSITY

Workout of the Day
A.
12 Min AMRAP
2 Turkish Get Ups
4 Alt Pistols or Goblet Squats
8 Lateral Hops over KB
16 Sit Ups

B.
12 Min AMRAP
5 Heavy Seated DB Press
10 Step Ups + Back Lunge
15 Lateral Box Step Overs
20 Renegade Rows