Friday’s WOD

Warm-up(all classes get there 10 minutes before class):

Warm-up:

2 Rounds:

100 M Run

20 Pistols

 

BootCamp:

Tabata Weighted Plank Holds (45/25)

1 min Rest

Tabata Handstand Hold

1 min Rest

Tabata Hollow Rock

1 min Rest

Tabata Chin-Over-The-Bar Hold

Each Tabata is 8 intervals of 20sec work 10 sec rest. There is 4 minutes for each movement.

CrossFit:

Connectivity:
3×0:20 Box Shoulder Stretch

3×0:30 30 Degree HS Hold

 

BBG:
4X5 Back Squats – work to a heavy, but not maximal set of 5 – rest 2:00 between

Conditioning:
50 Double-Unders
50 Wall Balls 20/14#
400m Run
40 HSPU

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