Wednesday, July 27th, 2016

CrossFit:

Skill/Strength:

12 Minutes to Build to a Heavy Split Jerk

WOD:

4 Rounds of 45 Seconds of Work, 45 Seconds Rest:

Wallballs (20/14)

Hollow Rock

Overhead Walking Lunges (45/25)

Functional Fusion:

AMRAP 40 MINUTES – including self-timed rest:

50 Double Unders (150 singles) 500 M ROW

REST 1 MIN

40 KB SWINGS 400 M RUN

REST 1 MIN

30 WB SHOTS 30 BOX JUMP / STEP UPS

REST 1 MIN

20 MOUNTAIN CLIMBERS (10 EACH LEG) 20 BURPEES

#WOD #FunctionalFusion