CrossFit WOD for Thursday 2-2-2017

WOD

Feb 1, 2017

Metcon: Work should be completed each round with some rest. If you aren’t having a rest period, modify to 40s of work.  Strength: General preparedness/gymnastics. 

Warm-up

Circle Warm Up with some Metcon Movements

METCON 30 min EMOM

  • Min 1 – 100m Run
  • Min 2 – 30 DUs (or Attempts)
  • Min 3 – 15 Box Jumps
  • Min 4 – 15 Russian Swings (53/45) (70/53)
  • Min 5 – 30 2ct. Mt. Climbers
  • Min 6 – Rest

Skill/Strength – 10 min EMOM

  • Even – HS Practice/Holds/Walks 40s
  • ODD – Max Distance Farmer Carry 40s (70/53) 

“If something stands between you and your success, move it. Never be denied.”- Dwayne Johnson