3 Rounds for time of:
15 Pull ups
40 Squats
15 Dips
Finish WOD with Snatches
50%-75% of max load
5-3-3-3-2
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Location
2104 Harvell Circle
Contact Us at bucrossfit@gmail.com
Bellevue NE 68005
Contact Us at bucrossfit@gmail.com
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DAILY WARM UP
Moving across the floor
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push Press
15 Push Jerks
15 Sit ups
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push ups
15 Pull up
15 Shoulder Press15 Push Press
15 Push Jerks
15 Sit ups
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4 comments:
3 rounds:
15 pullups
40 squats
20 pushups
11:15 (shoulder injured)
25 min
3 rounds
15 pullups
40 squats
15 leg-supported dips
4:08, 75-95-115-115-125
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