Monday, April 25, 2016

Comp class is back in action!

042516 WOD

A. OTM 8:00

Odd minutes: 150-meter row

Even minutes: 0:20 arch + 0:20 hollow

B. Front squat

4 x 2 with 3-second pause at the bottom + 1 regular tempo squat at 70%

Rest 2:00 between sets

C. Four rounds for time:

16 wall balls (20/14) to 10′ target

8 burpees

200-meter run

* Metcon by CrossFit of Freemont

>> On-Ramp

Four rounds for time:

12 DB thrusters

6 burpees

100-meter run