Friday’s WOD

Warm-up(all classes):

5 inch worm to cobra

10 air squats

5 mins double-under practice

BootCamp:

For time:
30 box jumps, 24/20
30 chest-to-bar pull-ups
30 kettlebell swings, 53/35
30 walking lunges 45/25
30 knees-to-elbows
30 plate push presses, 45/25
30 wall ball , 20/14
30 burpees
30 double-unders

 

CrossFit:

Strength:

5-3-3-1-1-1 split jerk

 

Conditioning:

“Mary” 20 min AMRAP:

5 HSPU

10 pistols

15 pull-ups

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