WOD

January 10, 2019

 

CrossFit

 

2 rnd 

10 cal 

10 squat 

10 swing bar 

 

Ft

back squat  rest 1'

10-10  @70%

8-8      @80%

 

3 Rounds for Time

30 Sit Up

30 swing kb 

30 Toes to Bar

30 swing kb 

rest 3' b/t set

 

Ft

French press db  8x4 rest 1'

 

Calisthenics

 

Hs pancia muro 30"x3 rest 30"

hs/hs libera 30"x3 

hs one arm max"x3 

 

Round

 

run                             

knees parallele/t2b   20     20     20     20 

pull up                        20     15     10       5

push up                      40     30    20      10

french press               25      20    15       10 

pistols                         10      10    10       10 

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