WOD

23
Jan

Thursday, January 24, 2019

CROSSFIT

Skill

Double Unders Technique

Strength

5 Rounds – 3 Min Per Round

8 Floor Press
10 Dumbbell Bent Over Row (5/Arm)
30 – 50 Double Unders (Double Singles)

WOD

For Time With Partner – 12 Rounds (Alt. Rounds)

5 Front Squats (From the floor)
5 Sandbag Over the Shoulder

**Trade full rounds – WEIGHT is “HEAVY**

L1: 205/145, 120/100
L2: 165/115, 100/80
L3: 115/85, 80/40
L4: HEAVY Goblet Squats, 10 Slam Balls 30/20

BOOTCAMP

Strength

Farmer Carry Lunges (Forward/Reverse)
3 x 7/leg
Follow Each Set – 30 Sec Wall Sit
-1 Min Rest-

WOD

For Time – 20 Min Cap

12-11-10-9-8-7-6-5-4-3-2-1

Plate Ground To Overhead
Push-Ups
Air Squats

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