08/08/16: Rowing or Snatch Ladder!

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WOD:

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Boot Camp:

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A.) 10 Minute Squat Hold

B.) Rowing:

Minutes 0-2:  Row 500/400m

Minutes 2-4:  Row 500/400m

Minutes 4-6:  Row 500/400m

Minutes 6-8:  Row 500/400m

Minutes 8-10:  Row 500/400m

*If you complete row before time allowance, you do not need to wait. You can start next row immediately.

Rest 5 Minutes (Everybody Rests 5 after Minute 10)

C.) AMRAP 5:

10 Wallballs (20/14#)

5 Burpees

 

Post results to comments!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.) 10 Minute Squat Hold

B.) Snatch Ladder:

Minutes 0-2:  Complete 10 Snatches (95/65#)

Minutes 2-4:  Complete 8 Snatches (115/85#)

Minutes 4-6:  Complete 6 Snatches (135/95#)

Minutes 6-8:  Complete 4 Snatches (155/105#)

Minutes 8-10:  2 Snatches (185/115#)

*If you complete snatches before time allowance, you do not need to wait. You can start next weight immediately 

Rest 5 Minutes (Everybody Rests 5 after Minute 10)

C.) AMRAP 5:

10 Wallballs (20/14#)

5 Burpees

 

Post results to comments!

Optional: EWOD/CoreWOD

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Heavy CrossFit:

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A.) 10 Minute Squat Hold

B.) Snatch Ladder:

Minutes 0-2:  Complete 10 Snatches (135/95#)

Minutes 2-4:  Complete 8 Snatches (155/105#)

Minutes 4-6:  Complete 6 Snatches (175/115#)

Minutes 6-8:  Complete 4 Snatches (195/125#)

Minutes 8-10:  2 Snatches (210/135#)

*If you complete snatches before time allowance, you do not need to wait. You can start next weight immediately 

Post results to comments!

Optional: EWOD/CoreWOD