Wednesday’s WOD

Warm-up: (all classes get there 10 minutes before class):
1 mile bike or row

BootCamp:
20 Minute AMRAP:
15 Burpees
20 Sit-ups
15 Push-ups
20 Air Squats
400 M Run

CrossFit:

Skill Work:

(10 Minutes to Work on)

Single Unders/ Double unders

Connecting Double Unders

Conditioning:

For Time:
80 Double-Unders
20 Power Snatches 115/80#
70 Double-Unders
15 Power Snatches 115/80#
60 Double-Unders
10 Power Snatches 115/80#
50 Double-Unders
5 Power Snatches 115/80#

Cool-Down:

8 Cycles

Tabata Crunches 20 seconds
Flutter Kicks in the 10 second rest for 8 cycles. NO BREAK!

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