TUESDAY WOD June 21, 2016

CrossFit WOD
PERFORMANCE + FITNESS

A.
Four sets of:
Single-Arm Kettlebell or Dumbbell Bench Press x 8 reps each @ 2012
Rest 2 minutes

B.
Three sets of:
60 seconds of Max Reps Strict Supinated-Grip Pull-Ups
Rest 60 seconds
60 seconds of Hollow Hold or Rocks
Rest 60 seconds
60 seconds of Max Distance Handstand Walk or Nose-to-Wall Handstand Hold
Rest 60 seconds

BootCamp WOD
INTENSITY

A.
10 Min AMRAP
150m Run
5/5 KB CNJ (alt 5 per side)
10 Kettle Bell Swings
20 Speed Skaters

-90 sec rest

B.
10 Min AMRAP
10 Cal Row
5 Toes to Bar
10 Sit Up & Press
20 Jumping Lunges

C.
5 Min EMOM
Buy In: 5 V Ups
Rest of Min: Plank