Friday WOD
FRIDAY CROSSFIT 03/15/19 SPORT: A. Push Press (2RM, then -20%% for 2×4) GRIND: A. Single Arm Dumbbell Press 4 x 6-8 (each arm) SPORT & GRIND B. 4 rounds (24 minutes) :60 work :60 rest *squat variation row for calories sled push alternate work/rest with a partner air squat, sandbag squat or pistols
Thursday WOD
THURSDAY GRIND 03/14/19 EMOM x 7 minutes 10-12 wall ball shots max double-unders or single-unders in remaining time rest 3 minutes EMOM x 7 minutes run 100 meters max slam balls or d balls in remaining time rest 3 minutes EMOM x 7 minutes row 10/7 calories max burpees over the erg in remaining time […]
