THURS - 10.31.2019

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CROSSFIT

- Skill -

Mobilize Front Rack

- Strength -

Front Squat
3 Rep Max

-15 Min Time Limit-

- WOD -

8 Min EMOM
1 - 12 Overhead Plate Lunges
2 - 12 Sit-Ups
3 - 30 Sec Wall Sit
4 - 6 Sand Bag Over The Shoulder

L1: 55/45, 175/120
L2: 45/35, 100/80
L3: 35/25, 100/80
L4: 25/15, 10 @ 40/30

BOOTCAMP

- Skill -

Review WOD

- WOD -

For Time - 20 Min CAP

30-20-10
Wallballs
Ring Rows

-1 Min Rest-

30-20-10
Wallball Sit-Ups
Wallbal Mountain Climbers

-1 Min Rest-

30-20-10
Jumping Air Squats
-200m Run between sets-