Friday’s WOD

Warm-up (all classes):

15 Burpees

15 Back extensions

Handstand hold x 1 minute

Pullups x 10

 

BootCamp WOD:

For Time: 50 Sit-up (abmat)s

25 Burpees

40 Sit-up (abmat)s

20 Burpees

30 Sit-up (abmat)s

15 Burpees

20 Sit-up (abmat)s

10 Burpees

10 Sit-up (abmat)s

5 Burpees

 

Endurance WOD:

To be completed AFTER your WOD

1 mile run

 

CrossFit WOD:

For Time:

10 Thrusters 135/95 lbs

50 Double Unders

8 Thrusters 135/95 lbs

40 Double Unders

6 Thrusters 135/95 lbs

30 Double Unders

4 Thrusters 135/95 lbs

20 Double Unders

2 Thrusters 135/95 lbs

10 Double Unders

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