8/11/15

By 08/11/2015 wod

8/11/15

CrossFit WOD

A. 100 Pushups For Time

*7 Minute Time Cap, scale as needed

B. 5 Rounds-

1 Minute Max Hang Power Cleans (135/95)

1  Minute Max Air Squats

1 Minute Max Deadlifts (135/95)

1 Minute Max Air Squats

*Score total reps

FIT WOD

1. Warmup

Tabata of:

Push-ups

Squats

RUN 400m

2. CORE – CLASS CHOICE (Tabata style – 2x)

3. Tabata Circut

20 sec on, 10 sec off (complete each before the next

Row/Run

Barbell Thruster (45/35)

Box Overs

Ring Mountain Climbers

Burpees

4. Partner Tabatas

20 on, 10 sec hold – then switch positions

P1 Burpees

p2 Squat hold

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