WOD

Thursday November 8, 2018

Ryan Fulwider | wod | November 7, 2018| 0 Comments

CrossFit

Skill:

3 sets:
In 2 Minutes
1:00 Assault Bike
In remaining time do max reps of your choice movement
A. Ring Muscle Ups
B. Double Unders
C. Wallballs
D. Pistols
Rest 2:00 between sets
*score is total reps Assault Bike + reps choice movement

Followed by:

Every 10 Minutes for 30 Minutes:
500m row
15 burpees
400m run or 25/20 Cal Assault Bike
10 burpees
*Each round is meant to be a full sprint. Score your three rounds on the board

Phoenix Fit

Strength:

Deadlift
EMOM 8
8 Deadlifts

For Time:

15-12-9-6-3
Calorie Row
Kettlebell Swing

Rest 2:00

15-12-9-6-3
Kettlebell Deadlift
Up/down