WEDNESDAY WOD June 15, 2016

14
Jun

WEDNESDAY WOD June 15, 2016

20160326_110955
CrossFit WOD
PERFORMANCE + FITNESS

A.
Every 5 minutes, for 30 minutes (6 sets):
Run 400 Meters
20 Russian Kettlebell Swings (as heavy as possible)
40 Double-Unders

B.
Two sets of:
Hawaiian Squat x 90 seconds each side
Prone Plank x 60 seconds

 



BootCamp WOD

INTENSITY

A.
4 RFT
10 Lateral Box Step Overs
8 Box Jumps
6 DB Snatch
4 Man Makers
2 Turkish Get Ups

B.
5 RFT
250 ft Sprint / 150m row
10 Burpees