Friday’s WOD

Level 1 FitnessWODNunchucks (AMRAP - Rounds and Reps)C2: AMRAP 18: 4 Bar Muscle-ups 200m Run 16 Box Jumps (24″/20″) C3: AMRAP 18: 4 Bar Muscle-ups/ C2B (band ok) 200m Run 16 Box Jumps (24″/20″) C4: AMRAP 18: 4 Bar Muscle-ups 200m Run 16 Box Step-ups (16″/14″)10.14.16

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Monday’s WOD/ February 15th

CrossFitWarm-up3 Rounds *20 Second Stations: (No Measure)Jumping Jacks PVC Overhead Squats Arm Forward Jumping JacksMobility & DynamicsTrainers StandardConnectivityTrainer set up three stations/Rotate athletes: Thoracic Spine Stretch - Use a 45# barbell and a foam roller. Deep Couch Stretch - 10 sec hold each leg x 3 Hawaiian Squat Hold - 5 sec hold each leg x 3Metcon (Time)CAT ONE/TWO 4 rounds for time of: 115-/80lb. overhead squats, 20 reps 30-/24 inch box jumps, 20 repsMetcon (Time)CAT THREE: 4 rounds for time of: 95-lb./65-lb.* overhead squats, 20 reps 24-inch/20-inch* box jumps, 20 repsThe load and box height are reduced so that

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