Friday WOD
FRIDAY CROSSFIT 11/09/18 GRIND: A. 3 sets supine partner med ball drops x 8 reps then: Every 2:30 for 12:30 5 sets (each side) Kettlebell complex 4 Single arm kb clean + 4 waiter squat + 4 press/push press B. 4 sets (4 minutes each station) :30 work/:30 rest -sled push -battle ropes -v-ups rest […]
Thursday WOD
THURSDAY GRIND 11/08/18 10 rounds 20 calorie row 10 burpees over the erg
Wednesday WOD
WEDNESDAY WOD 11/07/18 Ladder/cones/agility games SPORT: AMRAP x 18 minutes 40 wall ball shots 8 muscle-ups 400 meter run GRIND: EMOM x 18 minutes minute 1- run 100 meters minute 2- 15-20 wall ball shots minute 3-7-10 strict pull-ups
