Thursday, November 30 2017.

Thursday, November 30 2017.

 

CrossFit: 

 

WOD - For time

4 Rounds
15 Wallballs [20/14]
20 AbMat Situps w/ MedBall

Then, 3 Rounds
10 Deadlifts [185/105]
20 Bar Facing Burpees

Then, 2 Rounds
400m Run / 8 Laps, w/ MedBall
20 Shoulder to OH [115/70]

Then, 1 Round
50 Alt. DB Snatches [50/35]
50 Back Squats

 

 

 

GSP Body:

 

WOD - 3:00 on, :30 rest, 3 rounds

1. 30 rKBS + 20 Goblet Squats
2. 80 Singles + 80 Mountain Climbers
3. Max Calorie Row

*Score is total calories rowed.