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FRIDAY CrossFit WOD 1.2.16

1
Dec

FRIDAY CrossFit WOD 1.2.16

WARM UP
3 Rounds
50 Dubz/100 Singles
3 Wall Walks
5 Slow Goblet Squats

STRENGTH
FRONT SQUAT
5 x 4 @ 80% + 5-10 lbs

WOD
From 0:00 – 3:00, perform 3 rounds of:
2 Shoulder 2 OH 95/65#
4 Pull Ups
6 Air Squats
From 3:00 – 6:00, perform 3 rounds of:
3 S2OH
6 Pull Ups
9 Air Squats
From 6:00 – 9:00, perform 3 rounds of:
4 S2OH
8 Pull Ups
12 Air Squats
Continue for as long as possible until you cannot complete 3 rounds within the 3 minutes. Every 3 minutes add 1 Pull Up, 2 Push Ups, and 3 Air Squats
*Score = # of reps completed

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