Sunday FUNday!

December 3, 2016

Here are your Sunday morning WODs! And we will also have YOGA with Robyn at 11am!! See you there!

 

Sunday Dec. 4, 2016

 

Endurance WOD (9am)

 

For time:

500m Row

25 Burpees

500m Run

25 Back Jacks

500m Row

25 Jumping Pull-ups

500m Run

25 Weighted GHD Back Extensions 15/25

500m Row

25 Singles + DUBs + Backwards singles + Backwards DUBs!

 

*Sub for DUBs = Right leg only singles. Sub for Backwards DUBs = left leg only singles

 

 

CrossFit (10am)

 

Strength:

 

4 sets of 5 Single Leg Deadlifts on each leg @ 30% 1RM Deadlift

 

Superset with 4 sets of 8 Hanging Leg raises

WOD:

 

3 RFT:

50 Mountain Climbers

30 K2E/T2B/Pull-ups

100m Overhead Barbell Carry 85/135

 

*Round 1 you do K2E, round 2 you do T2B, and round 3 you do pull-ups

 

 

Yoga with Robyn! (11am)

 

 

 

 

 

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