Workout Of The Day

  • WOD Wed 6-28-17

    CROSSFIT

    SKILL:

    EMOM 10

    ODD: 7 Strict C2B Pull Ups

    EVEN: 5 Strict Ring Dips w/ a 3 Sec. Negative

    WOD:

    “OXIDATIVE 18.3”

    10 Rounds (Every 3 Min.)

    15/12 Cal. Row

    15 KBS (70/53) (53/44) (44/35) (35/26)

    5 Bar Muscle Ups

    *Adjust reps to stay within the time frame.

    **Sub. BMU for 10 Burpee C2B Pull Ups accordingly

    HIT-CON

    500m Row Sprint

    Rest/Reset
    5 Rounds For Time
    20 OH Plate Walking Lunges

    5 Burpee to Plate

    Rest/Reset
    500m Row Sprint

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