WOD Sunday 7/1/18

by | Jun 30, 2018 | News

Warm-Up
Coach’s choice

WOD prep
Russian swings and double unders.

WOD
Jumping Beans
400m run buy in
5-10-15-20-25-20-15-10-5 Russian Swings (70,53)
10-20-30-40-50-40-30-20-10 DUs
(5 swings, 10DU, 10 swings, 20DU, etc…)
400m run cash out

Option 2:
400m run buy in
5-10-15-20-25-20-15-10-5 Russian Swings (53,35)
10-20-30-40-50-40-30-20-10 DUs
400m run cash out

Option 3:
400m run buy in
5-10-15-20-25-20-15-10-5 Russian Swings (35,26)
20-40-60-80-100-80-60-40-20 SUs
400m run cash out

Post WOD:
KB calf smash 2 minutes per side.

Endurance & Stamina
Row 2

CFS Brief:
July 4th will have an adjusted schedule.
8:00am Adult CrossFit (Childcare is offered at this time)
9:30am Adult CrossFit

*There will be no kids or teen classes on 7/4