Friday’s WOD

Friday’s WOD March 7th

Warm-up (all classes):

1 Mile Bike

 

BootCamp:

Skill:
Wall Climb to Wall Facing Handstand Hold

Conditioning:
Reps For Time/ 10-9-8-7-6-5-4-3-2-1
Pull-ups
Alternating Reverse Kettlebell Stationary Lunge (R+L=1 rep) 53/35/26#
*one KB in each hand

 

CrossFit:

Skill:

Burgner

Conditioning:

WORKOUT 15.2 /Every 3 minutes for as long as possible complete:

From 0:00-3:00

 2 rounds of:

10 overhead squats (95 / 65 lb.)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats (95 / 65 lb.)

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (95 / 65 lb.)

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

CoolDown – 

400 M Hill