WEDNESDAY WOD June 13, 2018

12
Jun

WEDNESDAY WOD June 13, 2018

Happy Birthday Coach Ashley!!!  We hope you have a wonderful day , filled with many birthday burpees!:)

 

 

CrossFit WOD
PERFORMANCE + FITNESS

“Dash Birthday WOD”

A.
Box Back Squats
5×10 Box Back Squats
build up to a Heavy 10 Rep
2 mins rest in between sets

B.
“Doctor Dash”

For time:
Buy in: 32 burpees

-then-

6 Rounds:
13 KB Swings
13 KB Push Press
13 V- ups

Cash out:
86 DB Box Step Ups
(43 each leg)

 

 

 

BootCamp WOD
INTENSITY

A.
3 Rounds
1 Min Per Station

KB Deadlifts Heavy
Alternating DB GTO
Bent Over DB Rows
Ab mat Situps

1 min rest between rounds

 

B.
5 Rounds For Time
250 M Row / 300 M Run
10 Ball Slams (30/20)
4 Plyo Pushups (each side)
10 Goblet Squats