WOD

The WOD is up! Fri, 8/11/2017 CrossFit 8 Rounds for time 10 Wall Balls (20/14) 4 Bar Muscle Ups* 5 Burpees ________________________________ *12 Dips or 4 Assisted Muscle Ups Deadlift E90Seconds::12 Minutes 3 Reps Increase weight every minute. Figure to start around 50-60% and work up to 90-100% Fri, 8/11/2017 MarbleFit 400m Run Agilities and Sprints _________________________________ Cone Drills 1. Suicide Sprints and Relay Race 2. Gauntlet 3. Agility Ladder _________________________________ 2 Minutes Cal Row then 90 Second Stations: 1. KB Swings 2. Wall Ball Sit Ups 3. Overhead Squats Then 2 Minutes Cal Row _________________________________ Tabata::10x 30/10 Biceps and Triceps http://ift.tt/2uuW3aD #wodhopper