Tuesday 11-01-16 WOD

Erin enjoying a post WOD nap. Nothing like a little R&R after you throw down...

Tuesday 11-01-16 WOD

CrossFit:

With a running clock...

Row 500m
50 KBS 30/50#
50 Pull Ups

Rest Exactly 5 Minutes

5 Rounds of
10 OHS @ 65/95 #
10 Ring Dips

Rest Exactly 5 Minutes

3 Rounds of
10 Alternating Pistols
10 HSPU 25/45# Deficit
10 Box Jump Burpees 16/20"

Fitness:

With a running clock...

Row 500m
50 KBS 30/50#
50 Pull Ups/Ring Rows

Rest Exactly 5 Minutes

5 Rounds of
10 Goblet Squat Jumps
10 Ring/Box Dips

Rest Exactly 5 Minutes

3 Rounds of
10 Alternating Pistols (to a box)
10 KB Push Press 25/40#
10 Box Jump Burpees 16/20" (Scale as necessary)