WOD – 5-7-16

*Class tomorrow is Endurance 8-9:30 and one CrossFit class 9:30-10:30.  See everyone tomorrow!!

 

IMG_1281
                    BLAKE!!!!

ENDURANCE 
STRENGTH
Front rack lunges x 12 / leg
Double KB press x 6
Double bent over row x 8 @ 20×2
Reverse crunch x 12

CONDITIONING
11k partner row
*non rowing partner completes:
200m SA Farmers carry
12 wall balls

 

CROSSFIT WARM-UP
500m row
10 ring rows
10 push ups
10 air squats
– review workout

 

WOD
For time:
100 Push Press (95/65)
100 Pull Ups
100 Burpees
1000M Row
*One person must always have DB overhead (15/10)
Every time the kettlebells gets put down or trades hands = 5 Push Ups for all three athletes