Monday, Feb. 1, 2016

“Making excuses burns zero calories per hour.”

020116 WOD

A. Every 3:00 for 9:00

200-300 meter run

15 push-ups

10 hollow rocks

B. Back squat – DELOAD

40% x 5

50% x 5

60% x 5

Subset 3 x 12 glute hip bridges

C. For time:

21 burpees

15 thrusters (95/65)

9 strict pull-ups

800-meter run

9 strict pull-ups

15 thrusters

21 burpees

Metcon by CrossFit Invictus

>> On-Ramp

For time:

15 burpees

12 db thrusters / air squats

9 ring rows

400-meter run

9 ring rows

12 db thrusters / air squats

15 burpees