WEDNESDAY WOD 6/10/15

9
Jun

WEDNESDAY WOD 6/10/15

SYL_2935
CrossFit WOD
FITNESS + PERFORMANCE

Workout of the Day
A.
Every 4 minutes, for 24 minutes (6 sets), for time:
Run 400 Meters
10-12 Burpee Box Jump-Overs (24″/20″)

B.
10-15 Minutes of Focused Mobility Work – identify greatest areas of need and work with coaches on mobility work that will best address those areas.

 

Boot Camp WOD
INTENISTY

A.
3 Rounds
1 Min at Each Station
Cal Row
25 ft Shuttle Run
KB Swings
Ring Rows
Straight Leg Sit Ups

*no rest between stations, one minute between rounds

B.
Tabata Squats (20 sec work) and Squat Holds (10 sec)

-1 Min Rest-

Tabata Supermans (20 sec work) and Hollow Holds (10 sec)