WEDNESDAY WOD December 21, 2016

20
Dec

WEDNESDAY WOD December 21, 2016

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CrossFit WOD
PERFORMANCE + FITNESS

A.
Every 3 minutes, for 15 minutes (5 sets):
Pause Front Squats x 4-6 reps @ 31X1

B.
Three sets of:
Against a 3-minute running clock, complete…
Row 500 Meters
Dumbbell Ground to Overhead x Max reps

Rest 3 minutes between sets.

 

 

BootCamp WOD
INTENSITY

A.
6 MIN AMRAP
10 Knees to Elbow
10 Goblet Squats

-2 min rest-

B.
6 MIN AMRAP
15 Jump Squats
15 Push Ups

-2 min rest-

C.
6 MIN AMRAP
20 Box Jump/Step Overs
20 Sit Up & Press 

-2 min rest-

D.
6 MIN AMRAP
25 Plank Jacks
25 KB Swings