WEDNESDAY WOD January 31, 2018

30
Jan

WEDNESDAY WOD January 31, 2018

CrossFit WOD
PERFORMANCE + FITNESS

Every 5 minutes, for 35 minutes (7 sets) for times:
Row 500 Meters
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups

Please note times for each of the seven sets.

 

 

 

 

BootCamp WOD
INTENSITY

A. Station 1:
9 Mins Amrap
Row 500m
8 Alt Rotational Slamball Slams
16 Abmat Sit Ups

-1 Minute Rest –

B. Station 2:
9 Mins AMRAP
Run 800m
8 Bird-dog Push Ups
16 DB Russian Twists

C. Station 3:
9 Mins AMRAP
50 Double Unders/100 Single Unders
16 KB Snatches
30s Plank Hold

 

Stagger/Start different stations as needed