WOD

The WOD is up! Fri, 7/21/2017 MarbleFit Cone Drills 1. Box (Sprint, Shuffle, Back Pedal.) 3x each 2. Box (Bear Crawl All Around) 2x Each 3. Agility Ladder a. 1 Foot b. 2 Feet c. Shuffle in/out d. Jump 4. Gauntlet (Choppin' yo feet!) _________________________________ AMRAP 12 100m Run 20 Wall Ball Sit Ups 10 Hang Cleans _________________________________ Tabata::Gun Training (5x Each 30/10) Complete 1 movement before moving on. 1. DB Shoulder Raises 2. DB Bicep Curls 3. DB Tricep Extensions 4. DB Shrugs Fri, 7/21/2017 CrossFit For Time: 35 Clean and Jerks (95/65) 35 Box Jump overs (24/20) 35 GHD Sit Ups 35 Sumo Deadlift High Pull (115/85) 5 Rope Climbs Pistol Squat Practice. Back Squat 2-2-2-2-2-2 http://ift.tt/2ufOsxu #wodhopper