Monday, August 15th, 2016

CrossFit:

Skill/Strength:

5 x 3 Overhead Squats, heaviest possible

WOD:

5 Rounds for Time:

15 Wallballs (20/14)

30 Double Unders

10 Toes to Bar

Functional Fusion:

Station 1: 3 ROUNDS (6 Minutes) 1 MIN BURPEES + 30 SEC FRONT PLANK HOLD + 30 SEC REST

Station 2: 3 ROUNDS (6 Minutes) 1 MIN BOX JUMP / STEP UPS + 30 SEC HOLLOW HOLD + 30 SEC REST

Station 3: 3 ROUNDS (6 Minutes) 1 MIN JUMP ROPE + 30 SEC FRONT PLANK HOLD + 30 SEC REST

Station 4: 3 ROUNDS (6 Minutes) 1 MIN WALL BALLS + 30 SEC HOLLOW HOLD + 30 SEC REST

Station 5: 3 ROUNDS (6 Minutes) 1 MIN ROW + 30 SEC FRONT PLANK HOLD + 30 SEC REST

Station 6: 3 ROUNDS (6 Minutes) 1 MIN SLEDGE STRIKES + 30 SEC HOLLOW HOLD + 30 SEC REST

#WOD #FunctionalFusion

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