WEDNESDAY WOD March 22, 2017

21
Mar

WEDNESDAY WOD March 22, 2017

CrossFit WOD
PERFORMANCE + FITNESS

A.
Every 3 minutes, for 15 minutes (5 sets):
Strict Shoulder Press x 2-3 reps

B.
“Power Hungry”
For max calories:
3 Minutes of Assault Bike (or Row)

Rest 4 minutes until the running clock reaches 7:00, and then…

C.
Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Pull-Ups
10 Push-Ups

 

 

BootCamp WOD
INTENSITY

A.
12 MIN AMRAP
10 Burpees
20 Alt. Plank Knee to Elbow
30 Kettlebell Swings
40 OHWL

B.
10 Minute AMRAP
5 Ball Slam + Star Jump
10 Abmat Situps

*Ascending 5 Wall Balls b/n rounds

Rd 1=5, Rd 2=10, Rd 3= 15…