WOD 10/03/2018

 

BURN CLASSES

10min Volume
5 Ring Rows
5 Push Ups
10 Alt, Jumping Lunges
10/7 Cal Ski Erg.
30min Hardio
W/ Partner, one working at a time
7k/6k Ski Erg
*Every Switch, both partner do one Round of:(5 PullUps + 10 Air Squats + 15 SitUps)

CROSSFIT CLASSES

Warm Up
3 Rounds
5 Inch Worms
50′ Bear Crawl
10 Push Ups
Strength
Handstand Gymnastics
12 min Volume
1) 50′ UB HS Walk
2) Partner Holding Feet to walk on hands
3) 2 Wall Walks
WOD
6 Rounds
Sprint 10/7 Cals on Assault Air Bike
5 Bar MU
Rest :90
*Sub Bar MU, for a progression sustainable throughout all 6 rounds, RX+: 8 BMU
Bonus
Row 150m x 15
Rest :30

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