WOD – 4-30-16

*Summer events calendar is available at the front desk! Some cool stuff happening at the gym!

5PM GUNSHOW!!!
                 5PM GUNSHOW!!!

 

STRENGTH

RFESS x 6-8 / leg @ 21×1
FLR pn rings w/ hands infront ofd shoulders x :20
bent over flys x 10-12 ring row x 10

Conditioning:
15 min AMRAP:
400m Run
100 KBS… in mandatory sets of 20
20 burpees over the KB

REST 15 min

15 min AMRAP
200m SA rack carry
20 Pull ups
200m SA rack carry
10 Wall Climb

CROSSFIT WARM-UP
500m row
10 Box Jumps Step Down
10 Wallballs
10 thrusters

METCON
PARTNER WOD: Alternating every 30 seconds for time:
90 Wall Balls (20/14)
60 Thrusters (95/65)
1000M Row
60 Box Jumps (24/20)
90 Wall Balls (20/14)