Monday WODs - 12/8/2014

December 8, 2014

What a fun gymnastics WOD this morning!  A thorough review of the movements was much needed and we had a ton of improvements on our gymnastics skills!

 

Here are your marvelous Monday WODs...

 

Monday Dec. 8, 2014

 

CrossFit (6am/7am/10am/12:15pm/5:30pm)

 

Strength:  EMOM for 10 minutes:

 

BEAR COMPLEX (as heavy as you can sustain for 10 minutes)

 

20 min. AMRAP

10 C2B Pull-ups

20 Back Squats 65/95

30 DUBs

 

CrossFit Endurance (6:30pm)

 

AMRAP in 5:

Jump Rope (singles = 1, DUBs = 2)

 

AMRAP in 5:

100 ft. Slam Ball Shuttle Sprint 20/30

10 Slam Balls

 

AMRAP in 5:

10 Grasshopper

10 Box Jumps 20/24

 

AMRAP in 5:

Row for calories

 

**3 minutes to run 400m between AMRAPs**

 

On-Ramp (7:30pm)  -  back to basics (day 1)

 

 

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