Monday, Jan. 12, 2015

011215 WOD

A. 5:00 time cap with teams of two:

Partner 1) 100-meter run + 1 round of Cindy

Partner 2) counting / assessing ROM

Switching

B. Back squat every 2:00 for 10:00

Set 1: 6 reps @ 65%

Set 2: 4 reps @ 75%

Set 3: 2 reps @ 85%

Set 4: 2 reps @ 90%

Set 5: 3-5 reps @ 85%

Strength programmed by CrossFit Invictus

C. Three rounds for time:

300-meter run

20 wall balls (20/14)

15 box jumps (24/20)

10 knees-to-elbows

>> On-Ramp

Three rounds for time:

200-meter run

10 wall balls / dumbbell thrusters

10 box jumps

10 sit-ups / tucks