12 October 2015 CrossFit WOD

12 October 2015 CrossFit WOD

Supplemental Strength
5 x 3 Touch and Go Snatch
Test Max Reps Strict Pull Ups
3 x 10 Alternating Dumbell Snatch

Strength
Weighted Pull Ups
6 x 8
GHD Sit Ups
6 x 15 (8)
Every 3:30 Minutes

“Filthy 25”
25 Box jump, 24 inch box
25 Jumping pull-ups
25 Kettlebell swings 1.5/1.0
25 Walking Lunges
25 Knees to elbows
25 Push press 45/35
25 Back extensions
25 Wall Balls 20/14
25 Burpees
25 Double unders

Rest 2 Minutes

1 Mile Run

Supplemental Endurance
4 x 750 Meter Row
Every 4 Minutes

Comments

comments

Leave a reply

Your email address will not be published. Required fields are marked *