Monday’s WOD

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

2 Rounds:

5 Pull-ups

10 Push-ups

10 Walking Lunges

100 M Run

 

Boot Camp:

12 Minute AMRAP:

10 Double Unders

10 Wall balls

*Rest 3 Minutes

21-15-9 reps, for time of:

Pull-up (kipping)

Box Jump

Push-up

 

CrossFit:

 

Skill:

Burgner

 

Strength:

5X1 Hang Snatch (just above knee)  *work to a max single for the day;10 minutes to establish

 

Conditioning:

12 Minute AMRAP of:

2 Wall Climbs
30 KBS 53/35#

*Rest 3 Minutes

 

For time:

150 Double-Unders
20 TTB
100 Double-Unders
10 Muscle-Ups
50 Double-Unders

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