Sunday's WODs!

May 19, 2018

Don't forget about our challenge of the month! Only 12 days left to get your name on the board for max unbroken pull-ups! Also, please continue to check in on the ipad before class starts. This is a requirement no matter which type of membership you have. Thank you for your cooperation!

 

Here are your Sunday WODs...

 

Sunday May 20, 2018

 

Endurance WOD (9am)

 

5 RFT:

500m Run, Row, or 1200m bike

40 Squats

30 DUBs (2:1 singles)

20 Push-ups

10 Pull-ups

 

Goal = sub 40 minutes!

 

Crossfit:

 

Make up day!! Make up any day of strength that you missed from last week (Mon, Tues, Thurs, or Saturday). If you attended every day, you can complete the following:

 

3 sets of:

7 Front Squats + 13 Back Squats @ 50% 1RM Back Squat

30 second hollow hold + 10 V-ups

 

WOD:

 

10-9-8-7-6-5-4-3-2-1

SDLHP 65/95

OTB Hops

Thrusters 65/95

OTB Hops

 

Cash-out: 20 Calorie SPRINT!

 

 

 

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