Monday, June 16, 2015

061615 WOD

A.  Three rounds NFT:

100-meter run

5 wall squats

10 hollow rocks

20 jumping jacks

B. Back squat – 5/3/1 week 3 | month 2

75% x 5

85% x 3

95% x 1+ (use experienced spotters on this set)

C. Four rounds for time:

5 front squats (185/125) (from ground)

10 pull-ups

300-meter run

Courtesy CrossFit Invictus

>> On-Ramp

Four rounds for time:

5 DB front squats

10 ring rows

200-meter run