Friday, March 18 2016.

Friday, March 18 2016.

 

CROSSFIT:

 

WOD - '16.4'

 

Rx:

AMRAP 13

55 Deadlifts 225/155

55 Wallballs 20/14

55 Calorie Row

55 HSPU

 

Scaled:

AMRAP 13

55 Deadlifts 135/95

55 Wallballs 20/10

55 Calorie Row

55 Hand Release Pushups

 

 

COOLDOWN - Tabata Plus *

Plank Hold

Then, JOG/WALK 4 Laps.

 

*30sec. work, 15sec. rest. 8 rounds.

 

 

 

 

BOOT CAMP:

Day 6.

 

SKILL -

Overhead Squat *PVC/Barbell.

 

 

WOD - 5 Rounds for Time

15 Overhead Squats *PVC/Barbell.

12 Hand Release Pushups

200m Run / 4 laps