SKILL: 3 x 10 Wall Therapy Squats

STRENGTH: 6 x 2 Tempo Front Squat @ 32X1 (3 sec. descent, 2 sec. hold in the bottom, 1 sec. at the top)

WOD:

CrossFit Open 15.5

For time:

27 Calorie Row

27 Thrusters (95/65#)

21 Calorie Row

21 Thrusters

15 Calorie Row

15 Thrusters

9 Calorie Row

9 Thrusters

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LEANFIT:

20 min EMOM

Working for :45 seconds, resting remainder of the minute-

1) :45 sec max calories on the Assault Bike

2) :45 sec plank hold

3):45 sec single unders

4) :45 sec Dumbbell Shoulder Press (35/20#)

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DE:

For time:

1 mile run

30 Push-Ups

800m run

30 Kettle Bell Swings (53/35#)

400m run

30 Burpees

Media:
Friday WOD, February 16, 2018