Sunday, July 1, 2018

WOD

The WOD is up! Mon, 7/2/2018 CrossFit Be sure to submit your FINAL SCORES for the Beach body Challenge! Winners will be crowned as soon as I get the scores! Thanks for participating! Push Jerk 3-3-3 2-2-2-2 1-1-1-1-1 Increase each set. 5 Rounds for Time: 500m Assault (300m Rower) 30 Double Unders 5 Power Snatch (100/75) Mon, 7/2/2018 MarbleFit Row Intervals: 20 Seconds on 10 Seconds off. Row As Fast as Possible for 20 Seconds then Row casual for 10Seconds 8 Rounds. ___ 1 min Break ___ Push Up and Plank Intervals. 20 Seconds on 10 Seconds off. Push Up for 20 Seconds. Plank for 10 Seconds. 8 Rounds. ___ 1 min Break ___ Squat Intervals 20 Seconds on 10 Seconds off. Air Squats for 20 Seconds. Pause at bottom for 10 seconds. 8 Rounds ___ 1 Min Break ___ 8- 100m Sprints ____ 5 Rounds for time: 12 KB Swings 12 Wall Balls 36 Double Unders ____ 100 Sit Ups for time! https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=07/02/2018#autoOpenWod=t #wodhopper

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