Friday WOD

FRIDAY CROSSFIT 10/16/15

A. 3 sets

ring dips x 8-12 (ASAP)
rest 60 seconds
single arm bent over row x 6-8 @ 30X0 (kb or db)
rest 60 seconds

B. BULGARIAN SPLIT SQUAT 3 x 8 each leg @ 30X1

C. 30-20-10

Kettlebell Swings 53/35
Box Jumps 24/20

D. Isometric hold

bent arm, chin over bar (use any grip)

set 1 @ 90% max effort (stop before burning out)

set 2 @ 90%

set 3 max hold

Rest periods

hold < 30 seconds rest :60 hold > 30 seconds rest 1:30