1/17/17 – Tuesday’s WOD

rob wall ball

CrossFit Performance

AMRAP 4

8 Push Press

30 Double Unders

8 Burpees over the Bar

Rest 2:00

x4

CrossFit Fundamentals

A. Press vs. Push Press vs. Push Jerk Review

+

AMRAP 14

7 Shoulder to Overhead

21 Abmat Situps

7 Burpees over the Bar

Strength

A. Back Squat – heavy 2 in 10 minutes

B. Back Squat – 3xME, rest 2:00

C1. Strict Press – 4×3, rest :30

C2. Front Rack Split Squats – 4×5-7 each leg, rest 1:00

D. Hip Extensions @22X2 – 3×10

Endurance

10 – 12 x 100m Downhill Run, walking recovery