Monday's WODs!

December 5, 2016

It's Monday yet again!! Here are your marvelous Monday WODs to kick off a great week!

 

Monday Dec. 5, 2016 - HAPPY BIRTHDAY CASEY!!!!

 

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

 

Strength:

Back Squat

70% x 8

75% x 8

80% x 8

 

Superset with 8 strict pull-ups

 

WOD:

 

20-16-12-8-4

Hang Power Clean 65/95

OTB Hops

Push Press 65/95

Back-rack Lunges 65/95

*1 minute plank hold in between rounds (4 sets total)

 

 

Endurance WOD (6:30pm)

 

For time:

150 Mountain Climbers

150 Box Jumps

150 Air Squats

150 Single Leg V-ups

150 Calories

150 Single Leg Singles

150m Run x 10

 

…break up however you see fit!

 

 

On-Ramp (7:30pm)

 

 

 

 

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