Monday, February 15th, 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)

#WOD #FunctionalFusion

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