March 21, 2017

CrossFit:

Warm Up:
Overhead Mobility
3rds
10 Scap Depressions
PA Clean Warmup

Strength:
Strict Pullups
All Levels: 4 x 5
*Add weight if necessary

Partner WOD:
“Rory and Boz”
For Time
20 Ground 2 OH (95/65)
800m Run
20 G2OH (115/85)
400m Run
20 G2OH (135/95)
200m Run
20 G2OH (155/115)
100m Run
20 G2OH (185/125)
100m Run
*Both partners must run distance, reps split between teammates

BodyFit: 091

Trunk:
3rds
:40 Plank
10/10 Banded Rotation

WOD:
For Time
Run 400m
50 Air Squats
Run 400m
Rest 4min
Run 200m
50 Pushups
Run 200m
Rest 4min
Run 100m
50 Pullups
Run 100m