Tuesday's WOD...if you dare...

June 16, 2015

Close your eyes...she's back...here are your Tuesday WODs!

 

Tuesday June 16, 2015

 

CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)

 

WARM UP:

200m Run

1 Length High Knees

1 Length Lunge w/rotation

10 Squats

10 Push-ups

10 Sit-ups

10 Pull-ups (or ring rows)

…PVC mobility

 

STRENGTH:

 

Find your 2 RM HANG CLUSTER

 

WOD:

 

She’s back…

 

“Fran”

 

21-15-9

 

Thrusters 65/95

Pull-ups

 

Post-WOD (Optional):

 

3 RNFT:

400m Run

20 Oblique Bends 35/53

20 Wall Balls 14/20

 

 

CrossFit Endurance (6am)

 

Buy-in: 25 Burpees

 

3 Rounds:

400m MB Run 14/20

25 Calorie Row

 

Cash-out: 250 Singles

 

 

 

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