WAWD-Tuesday 6/23/15
Part 1: Pull-Up Progression 8-7-6-5-5 reps Part 2: Performance Training a. In 5 mins: Run 500 Meters with the remaining time complete as many DL as possible at (225/155) Rest 3 mins b. In 5 mins: Row 1000/750 meters with the remaining time complete as many Toes to Bar as possible Rest 3min c. For time complete 20 Burpee Over Box (24/20)
WOD Times-6am, 7am, 12:15pm, 5pm, 6pm CF Gymnastics, 7pm CF1, 8pm
6pm CF Gymnastics 3 Rounds of: 15 V Ups 10 Inverted Push Ups 10 Alt Dog Kicks 10 Touch n Jump How bout them butterfly pullups? Today we will start with a lesson in butterfly pull-ups and spend some time with position and rhythm. Handstand Work: Kicking Up Marching Walking
7pm CrossFit 1 1.) Strict Pull Ups 5-4-3-2-1 2.) Conditioning 3 Rounds for time of 400 Meter Run 10 Deadlifts 10 V-Ups 10 Burpee












