WOD 10/05/2018

BURN CLASSES

7min Volume
3 Slam Balls
6 Air Squats, without ball
200′ Shuttle Run
30min AMRAP
“This Is My Ball!!!”
10 Slam Balls
15 Slam Ball Sit Ups
20 Alt. Slam Ball Cherry Pickers/ Russian Twist
25 Slam Ball Squats, Bear Hug Ball
400m Run holding Slam Ball

CROSSFIT CLASSES

Warm Up
3 Rounds
50′ Lunge Steps
:30 Handstand Hold
15 Jumping Squats
Strength
Hang Clean (Below Knee)
Every 2 min for 12 min
3 Reps @ 70%+
Jerk Last Rep
WOD
21-15-9 FRIDAYS
Deadlifts @ 155/105lbs
Cal Row
Bonus
Back Squat
3×3 @ 90% of 3RM

Leave a Reply

Your email address will not be published.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