WOD – 3-2-16

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20+ people packing out CF FENWAY at 7pm!

ENDURANCE STRENGTH

SA KB squat x 8-10 @ 20×1
10 HR Push-ups @
Bent over fly x 12 @ 2112
Ring Rows x 15 @ 20×1

ENDURANCE WOD

8 sets (stagger start if needed):
Row 250 M @ 2K pace,
rest 15 sec
2 wall climbs,
rest 15 seconds,
4 burpees AFAP rest 15 sec,
8 BJSD
rest 1 minute.

then:
rest 5 minutes (practice skin the cats)

5 min AMRAP
KB complex 5 swings – 5 cleans- 5 snatches…switch hands

 

CROSSFIT WARM-UP
:30 SINGLES
:30 DOUBLES
REVIEW AND DRILL MVTS

Team WOD
150 Double Unders
135 Sit Ups
120 Push Ups
105 Air Squats
90 Box Jumps (24/20)
75 Pull Ups
60 Walking Lunges
45 Burpees
30 Knees to Elbows
15 HSPU or 30 Push Ups