WOD

The WOD is up! Mon, 4/23/2018 CrossFit Split Jerk Find a Heavy Single for the day. 5 Rounds for Time: 9 Toes To Bar 18 Alt DB Snatch (50/35) 36 Double Unders 100m Run Mon, 4/23/2018 MarbleFit Row Intervals: 15 Seconds on 15 Seconds off. Row As Fast as Possible for 15 Seconds then Row casual for 15 Seconds 8 Rounds. ___ 1 min Break ___ Push Up and Plank Intervals. 15 Seconds on 15 Seconds off. Push Up for 15 Seconds. Plank for 15 Seconds. 8 Rounds. ___ 1 min Break ___ Squat Intervals 15 Seconds on 15 Seconds off. Air Squats for 15 Seconds. Pause at bottom for 15 seconds. 8 Rounds ___ 1 Min Break ___ With a running clock perform 8 100m Sprints Take 20 seconds in between each round. ____ 5 Min Break ____ 5 Rounds for time: 12 KB Swings 12 Wall Balls 36 Double Unders Every Minute on the Minute 3 Burpees. ____ 100 Sit Ups for time! https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=04/23/2018#autoOpenWod=t #wodhopper