WEDNESDAY WOD August 15, 2018

14
Aug

WEDNESDAY WOD August 15, 2018

CrossFit WOD
PERFORMANCE + FITNESS

For time:
Run 5k -or- Row 5k

When running outside, note the course as this will be something we come back to each quarter as a good test of your aerobic capacity.

Compare results to last quarter.

 

 

 

BootCamp WOD
INTENSITY

A.
2 Rounds
150 m Run
5 Broad Jumps
10 Squats

-Then 2 Rounds-

5 DB Press
5 Pushups
10 KB SDLHP

B.
For Time
10-9-8-7-6-5-4-3-2-1 reps of
Burpees

40 ft OHWL
10 KB Russian Swings
40 ft. OHWL

The burpees are the only movement that go down in reps. Every round has 2x WL and 10 KB Swings