CrossFit
>> WOD

Strength-

Overhead Squats

5×5 progressive

Wod-

3 rounds

10 Power Snatches 135/95

15 Dips

50 Double Unders

Finisher-

100 Stride Steps

75 Sit Ups

Amy Franken’s Wod

Athlete of the Month

Buy In:

400 M Run (500M row if raining)

2rds:

35 KB Swings 53/35

35 Box Jumps

35 Pull Ups

35 Double Unders

35 Toes to Bar

Buy Out:

400M Run/500M Row

Finisher-

Planks and Stretch

Strength-

Shoulder Press

5×5 P

Wod-

6min Amrap:

15 Thrusters 95/65

10 Burpees

*3min rest*

6min Amrap:

10 Thrusters 135/95

15 Burpees

Finisher-

Tabata Russian Twists