Friday 6-10-16 WOD

Cassy pounding out some body weight back squats during a workout earlier in the week. 

She might not look too happy but I assure you, she is on the inside!

Friday 6-10-16 WOD

CrossFit:
A.
EMOM for three rounds
Min 1 Max Muscle Ups or Ring Dips
Rest 1 Min
Min 2 Max Double Unders
Rest 1 Min
Min 3 Max HSPU/ Push Press 25/40#
Rest 1 Min

Keep track of your numbers for each exercise for each individual round.

B.
3 Rounds of
5 Pull Ups + Weight
10 KB Snatches (5/arm) @ 50/70#

C.
"Nancy"
5 Rounds of...
400m Run
15 OHS @ 65/95#

Fitness
A.
EMOM for three rounds
Min 1 Max Dips (box or ring)
Rest 1 Min
Min 2 Max Double Unders
Rest 1 Min
Min 3 Max Push Press 25/40#
Rest 1 Min

Keep track of your numbers for each exercise for each individual round.

B.
3 Rounds of
5 Pull Ups @ 31x1
10 KB Snatches (5/arm) @ 30/50#

C.
Modified Nancy
5 Rounds of...
400m Run
15 Goblet Squat Jumps 40/60#