Wednesday, March 16th, 2016

CrossFit:

Skill/Strength:

Deadlift 5-5-5-3-3-3

WOD:

10-9-8-7-6-5-4-3-2-1 One-Arm KB Swing, R (53/36) Situps One-Arm KB Swing, L Situps

Functional Fusion:

Station Rotation – ALT EMOM 12 / RUN RELAY / ALT EMOM 12 (32 min)

3 SETS: MIN 1: 30 sec plank hold MIN 2: 10 BURPEES AFAP MIN 3: 15 UB KB SWINGS MIN 4: 40 DOUBLE UNDERS (Scale to reasonable / sustainable set or 80 Singles)

REST 1 MINUTE

6 MINUTES AMRAP: 100 M RUN 10 SIT UPS

REST 1 MINUTE

3 SETS: MIN 1: 30 sec plank hold MIN 2: 10 BURPEES AFAP MIN 3: 15 UB KB SWINGS MIN 4: 40 DOUBLE UNDERS (Scale to reasonable / sustainable set or 80 Singles)

#WOD #FunctionalFusion