Friday’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

 

BootCamp:

10 Minute AMRAP:

10 Knees to Elbows

20 Walking Lunges

 

*Rest 3 Minutes

 

10 Minute AMRAP:

20 Kettlebell Swings

10 Pistols

 

CrossFit:

Skill:

Weighted Sled Push

3 X  (10 minutes to work on)

High Handles (there)

Low Handles (back)

Those waiting or finished  work on Back Squats

 

Strength:

5X3 Paused Back Squats (3 count pause at absolute rock-bottom depth)  *heaviest possible;12 minutes to establish

 

Conditioning:

20 Minute AMRAP:

4 Deadlifts 260/180#

40 Double-unders

400 M Run

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