Wednesday WOD
WEDNESDAY CROSSFIT 08/17/16 A. Bench Press (3 x 5,3,1+ @ 75%,85%,95% of 90%) The last set is 1+. B. 5 rounds 20 wall ball shots 20#/14# 10 box jumps 24″/20″
Tuesday WOD
TUESDAY CROSSFIT O8/16/16 A. With a partner, alternating every 60 seconds on the ERG and every 60 seconds on the ASSAULT BIKE, complete for max calories: AMRAP x 14 minutes (ROW) rest/transition 2 minutes AMRAP x 14 minutes (BIKE) start on Bike or Erg B. Core 3 x 10-15 anchored weighted sit-ups
