Monday's WODs...Remember, 10am and 5:30pm classes CANCELLED

December 28, 2015

Here are your Monday WODs! Remember, our 10am and 7:30pm classes are CANCELLED tomorrow.

 

Monday Dec. 28, 2015

 

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

 

Warm-up:

200m Row

200m Run

10 Squats

10 Flag Push-ups

10 Hollow Rocks

10 Scorpions

 

Strength:

3-3-3-3-3 Strict Press – building up to a heavy set

 

WOD:

 

3 Rounds of:

10 Wall Balls 14/20

10 Hang Power Cleans 95/135

 

~Run 1000m~

 

3 Rounds of:

10 KB Swings 53/70

10 Barbell Push-ups

 

 

Endurance WOD (6:30pm)

 

3 Rounds of:

20 Calorie Row

20 Over-the-rail Hops

 

~ Run 1000m ~

 

3 Rounds of:

20 DUBs

10 Burpees

20 Box Jumps 20/24

 

 

 

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