WOD – 4-9-16

*Give back WOD Sunday at 10am, no class at 9am.
SCOTT RIGSBY FOUNDATION – donate here

 

IMG_0933
6pm class getting FLEXIBLE!

 

ENDURANCE STRENGTH
A1. Russian Step ups x 10 / leg @ 20×1
A2. HR Push-ups x 12 @ 20X1
A3. Bent over pink up fly x 15 @ 2112
A4. Pull-ups x 6-8 @ 20×1

ENDRUANCE WOD
Partner row for total 200 calories combined
switch off after non-rowing partner completes 5-10-15 seconds of ring support / wall balls

CROSSFIT WARM-UP
400m run
20 air squats
20 laying T2B
200m run
20 barbell push press
20 abmat situps
– roll out quads and hips

CROSSFIT WOD
For the least number of sets possible:
100 Thrusters (95/65)
300 Doubles
125 Back Squats (95/65)