Monday, February 15th, 2016

February 15, 2016

 Pendlay Row

 

CrossFit:

 

Skill/Strength:

Pendlay Row  5-5-5

 

WOD:

AMRAP 12 minutes
2 Power Snatches @ 80% of 1 RM
2 Rounds of 3 Pull Ups, 5 Push Ups, 7 Air Squats

 

Functional Fusion:

 

STATION A - Row

EMOM 8:  40 sec. easy / 20 sec. hard effort

*rest 2 min.*

 

STATION B - Wall Ball Shots (light weight)

EMOM 8:  40 sec. work / 20 sec. rest

*rest 2 min.*

 

STATION C - Kettlebell and Burpee

EMOM 8:  40 sec. easy KB swings / 20 sec. Burpees (AFAP)

 

Cash Out:  Tabata sit ups (:20 sec. on / :10 sec. off for 8 sets)

 

 

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