Friday’s WOD

BootCamp:

For Time:

50 Goblet Air Squat (35/ 25 lbs)

40 Sit-up

30 Weighted Step Ups Kettlebells (35/25 lbs)

20 Manmakers DB (35/25 lbs)

100 M Farmers Carry DB (35/25 lbs)

2 Wall Climb

 

 

CrossFit #131011:

 

Warm-up:

400 M Run

Skill:

Pull-ups

 

Cindy/ 20 Minute AMRAP:

5 Pull-ups

10 Push-ups

15 Air Squats

 

Advance # 130618:

BBG

5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds

Strength

1a) 4X5 Split Press – heaviest possible (absolutely no heaving), rest 60 sec. DEMO VIDEO
1b) 4X5 Pendlay Row – heaviest possible, rest 60 sec. DEMO VIDEO

Conditioning

2 minutes ME Muscle-Ups

-then-

6 minute AMRAP of:

50 Double-Unders
15 Burpees

-then-

2 minutes ME Muscle-Ups

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