Friday WODS and Holladay GYM Closed 12/14!!

Pre WOD
1:00 Max Sit Up
1:00 Max meter Row
1:00 Max Wall Walk
Rest :30 seconds between each movement

WOD
300m Row
10 Thruster 65/95#
15 Burpee
20 Hang Snatch 65/95#
Rest 1:00

100 DU
10 Pull Up
15 Back Squat 65/95#
20 Shoulder to OH 65/95#
Rest 1:00

50m Bear Crawl
10 SDHP 65/95#
15 Floor Wipers (total)
20 Wallball 20/14#

For time!

*If you are feeling extra spicy today, scale up…gals use 95#, manly men use 115#.

Post WOD
Stretch, foam roll.

 

Reminder Holladay Gym will be closed Saturday 12/14, we are hosting a Level 1 CrossFit Certification over the weekend.  We will still hold 10am free Intro on Saturday.  Please visit the Sugar House gym for your Saturday workout!

 

9:30 WOD and Daycare
Challenge: Hello Bulgarian Bags!
On the min. for 10min. complete
5 Russian Swings
5 Front Squats
5 Snatches

WOD: 3rds for time
10 Front Squats (95/65#)
15 Pull-Ups
500m Row

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