Sunday morning WODs...

December 28, 2019

Here are your Sunday morning WODs!

 

Sunday Dec. 29, 2019

 

EWOD (9am)

 

Warm-up:

200m Run, then 4 rounds of:

100 unders

15 reps coaches choice

 

WOD: Let’s run!

 

8 Rounds of:

600m Run (loop around block – alternate directions each round)

1 minute rest

 

Then:

100 Push Ups (Only rest in the Plank)

* Start with 10 ab-mat sit-ups, every time you break, and finish*

 

 

CrossFit (10am)

 

Warm-up:

See EWOD

 

Strength Recovery:

3 sets of:

100 Meter Overhead Kettlebell Carry

10 Inverted Barbell Rows

50 Band Pull-Aparts

 

WOD:

 

Buy-in:

20 Power Snatches 65/95

2 Rounds:

20 Overhead Squats 65/95

200m Run

20 OH Lunges 65/95

200m Row

 

Cash-out:

20 Squat Snatches 65/95

 

 

 

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