Monday 8-10-15 WOD

Mr. Ron Shuler looking good as always. Photo shoot's over Fabio get on your training gear!

Monday 8-10-15 WOD

CrossFit:

A.
20 Min Build to a Squat Clean + 2 Front Squats

If you hit a max before 20 min drop to 85% of what you achieved and repeat until the 20 min time cap is up.

B.
10 Min AMRAP
30 Kcal Row
20 Wall Balls 14/20# 9/10'+
10 Russian KBS @ 60/90+ 

Fitness:

A.
3 Rounds of
5 BB Back Squats @ 75% of 1 RM
5 Push Ups (make em suck by adding weight, tempo, rings, or adding more depth).

B.
10 Min AMRAP
30 Kcal Row
20 Wall Balls 14/20# 9/10'
10 Russian KBS @ 60/90+