Tuesday's WODs...

October 13, 2015

Congrats to Tara and Phil for conquering all 20 rounds of that EMOM/WOD today!  You guys killed it!!  Here are your Tuesday WODs...

 

Tuesday Oct. 13, 2015

 

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

 

WARM UP:
200m Run or Row
1 Length Lunge w/SS
1 Length Pendulum Walks
10 Flag Push-ups
10 Deck Squats

 

Strength:

Split Squats – 3 sets of 8 on each leg at 50-60% 1RM Back Squat

 

WOD:

 

5 RFT:
12 Wall Balls 14/20
12 Atomic Sit-ups 25/45
12 Calorie Row

 

Cash-out: 3 Rope Climbs

 


CrossFit Endurance (6am)

 

5 RFT:
100 Singles
20 Split Jumps
15 GHD Sit-ups (or sub V-ups)
100m OH Plate Carry 25/45

 

 


 

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