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Thursday 6/29/2017

Crossfit and 5:15 Endurance

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

5 burpees

sled push on turf

25 DU's

Workout Warmup:

1500 m partner row, Tabata style.

Workout:

5 Rounds         
1 min Cal. Row
1 min DB Snatch (50/35)
1 min Double Unders (2 DU's=1 rep, 6 singles = 1 rep)
1 min Rest

Score is total reps

5:15 Endurance:

5 Rounds  

1 min Cal. Row

1 min DB Snatch (50/35)

1 min Double Unders (2 DU's=1 rep, 6 singles = 1 rep)

1 min of ball slams (30/20)

1 min Rest

O lift and Skill: make up a lift and skill you missed this week. Priority is Bench Press if you missed Monday wod.

Earlier Event: June 27
Wednesday 6/28/2017
Later Event: June 30
Friday 6/30/2017