WEDNESDAY WOD November 1, 2017

31
Oct

WEDNESDAY WOD November 1, 2017

CrossFit WOD
PERFORMANCE + FITNESS

A.
Coach Demo- Rowing Basic Technique

B.
Four sets for max reps against a 4-minute running clock, complete:
Row 500 Meters
Double-Unders x Max Reps
Rest 4 minutes between sets

 

BootCamp WOD
INTENSITY

A.
12 Minute AMRAP
10 Seated Strict Press
15 Cal Bike / Row
20 X-Situps

B.
18 Minute EMOM
1) 3 Man Makers
2) 10 V Ups
3) 20 Goblet Squats