Call Us: (720) 335-5591

Wednesday 140611

10
Jun

Wednesday 140611

Essentials

Strength/Skill:
Warm up:

  • “Iron Shoulder Series”

Strength:

3 Sets: (Every 3 Minutes:)

  • 300 yrd shuttle Run (25 yrds down, 25 yrds back x 6)

Skill:

WOD:

For Time:

  • 30-50 Wall Balls
  • 25 Deadlifts
  • 30-50 Wall Balls

*Top of each minute starting at 60 seconds perform 5 Burpees.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • “Iron Shoulder Series”

Strength:

3 Sets: (Every 3 Minutes:)

  • 300 yrd shuttle Run (25 yrds down, 25 yrds back x 6)

Skill:

Katie S’s B-Day WOD

For Time:

  • 50 Wall Balls
  • 25 Deadlifts 245/165
  • 50 Wall Balls

*Top of each minute starting at 60 seconds perform 5 Burpees.

30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • “Iron Shoulder Series”

Strength:

3 Sets: (Every 3 Minutes:)

  • 300 yrd shuttle Run (25 yrds down, 25 yrds back x 6)

Skill:

Katie S’s B-Day WOD

For Time:

  • 50 Wall Balls
  • 25 Deadlifts 245/165
  • 50 Wall Balls

*Top of each minute starting at 60 seconds perform 5 Burpees.

Additional:
  • 10 Minutes Mobility

Leave a Reply