070615 Friday

0600 Boot Camp

W/U:
3711
30-20-30

WOD:
25 Overhead Squats
25 American KB Swings
25 Ring Pushups
25 DB Wtd Stepups (25 lbs per side)
25 DB Wtd Burpees (25 lbs per side)
Lunge Walk to Cone
Building Run
Lunge Walk back Inside
As many Rounds as Possible in 30 min

No. of Rounds: 2


0700 Mishmash

WOD:
600m Run
21 80% BW Back Squats (105 lbs)
400 m Run
21 American KB Swings (Green)
200 m Run
21 Ball Slams (20 lbs)
600 m Run
21 Ball Slams (20 lbs)
400 m Run
21 Push Presses (55 lbs)
200 m Run
21 80% BW Back Squats (105 lbs)


1700 Crossfit

W/U:
3711
O-Lifting Skills

WOD:
1500 m Row
21 C&J
1000 m Row
15 C&J
500 m Row
9 C&J
Rx'd: 75 lbs
For Time

Time: 26:56