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5/18/2017

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CrossFit WOD:
Every 2:30 x 15 minutes (6 sets)
Front Squat
set 1 & 2 – 3 @ 75%
set 3 & 4 – 3 @ 80%
set 5 & 6 – 3 @ 85%
+
Tabata
– Wall Ball Shots 20/14
– Sit-Ups (feet anchored)
– Medball Cleans
*score = total reps*

Burn WOD:
A1. Front to Back Lunge x 6/leg rest 1:00
A2. Side Plank Right x :30 rest :30
A3. Side Plank Left x :30 rest 1:30 x 4 sets
+
In Groups of 2:
70-60-50-40-30
*500m Run after each round (with medball)
Wall Ball Shots
*work can be split however partners desire*