3-26-15 WOD

Working on dance moves when nobody's around... 

3-26-15 WOD

CrossFit

A.

For Time

9-15-21+100

BB Snatch @ 65/95#, Pull Ups & Double Unders. 

Rounds of 9-15-21 with 100 Double Unders between each round. 

Starting with your 9 snatches follow it up with 9 pull ups & 100 double Unders before starting your round of 15/15&100. 

B.

With a partner 6x250m Sprints on the rower with 15 seconds transition time. 

Each person will get  a total of 6 intervals in. 

Selection on the monitor

Select workout, New workout, Intervals distance, Recovery 15sec. 

Fitness

A.

4 Rounds of 

8 Loaded Lunges (KB or DB)

12 DB Renegade Rows

10 Wall Balls (for max height) 

1 Min RKC or banded plank

B. 

SACF (Same as CrossFit)