1 October 2015 CrossFit WOD

1 October 2015 CrossFit WOD

Thursday

Estensive Mobility

Workout of The Day

Run 400m
50 Double Unders
Run 400m
50 Push-ups
Run 400m
50 Sit-ups
Run 400m
50 Squats
Run 4OOm

Extensive Mobility

Friday

Supplemental
100 GHD Sit Ups for Time

Strength
Bench Press
6 x 10
Every 3:30 Minutes

Workout of The Day
CrossFit HERO WOD “Rankel”
20 Minute AMRAP
6 Deadlifts 225/155 195/125 165/105
7 Burpee Pull Ups
10 Kettlebell Swings
200 Meter Run

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