Wednesday’s WOD April 15th

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

2 Rounds:

5 GHD’s

5 Pull-ups

200 M Run

 

Bootcamp:

Each For Distance:

Row, 4x 30 secs

*Rest 30 secs between efforts

Tabata Crunches & Flutter Kicks

8 Intervals

20 sec crunch 10 sec Flutter Kicks

Bike , 4 x 30 secs

*Rest 30 secs between efforts

Tabata AbMat Sit-ups

8 Intervals

 

Crossfit:

Skill:

Burgener Warm-up

 

Conditioning:

NLI Workout #1 – “Pressure/ For Time” (NO TIME CAP)

10 Muscle Ups / 20 Chest to Bar Pull-Ups (Masters 53+)

20 Dead-Lifts (155/115)

20 OH Walking Lunges (30/20)

30 Box Step Over w/ Med Ball (24”/20”) (30/20)

20 OH Walking Lunges (30/20)

20 Hang Power Cleans (155/115)

10 Muscle Ups / 20 Chest to Bar Pull-Ups (Masters 53+)