FUNday

Team WOD 

5 Rounds for TIME:

  Building Run

  100 Pull-UPs

  100 Box Jumps

  100 KB Swings

Thursday

5 Individually TIMED Sprint Rounds of:

  250m Row

  10 Wallballs 

  10 1arm DB Snatches (50/30*)

*Rest 2min between Rounds

Wednesday

CrossFit Football Total

Complete the Following:

   ·Power Clean – 1 Rep

   ·Squat – 1 Rep

   ·Bench Press – 1 Rep

   ·Deadlift – 1 Rep

*Perform a single maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.

*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total.

*compare to 5/31/2015

Tuesday

WODs: 2:00min MAX Double Unders

               rest as needed, then...

Tabata: 16 Rounds (20 ON - 10 OFF) alternating between 

     Hollow Hold

     Superman Hold

               rest as needed, then... 

4 Cone and Agility Drills

Post WOD: Belated birthday party at the...

Monday

"The Seven" 

Seven rounds for time of:
 7 Handstand push-ups
 135 pound Thruster, 7 reps
 7 Knees to elbows
 245 pound Deadlift, 7 reps
 7 Burpees
 7 Kettlebell swings, 2 pood
 7 Pull-ups