Monday 10/3/16 - "Mr. Joshua"


MAIN WOD

W: 400m Run

M-1: Turkish Get Up

4 Sets of 6 (3 Each Arm)

Start Light, Build Each Set, Get as Heavy as Possible

M-2: "Mr.Joshua"

5 Rounds For Time:

400m Run

30 GHD Sit-Ups

15 Deadlifts, 250#/160#

OPTIONS

Level 2:

5 Rounds

400m Run

30 GHD-Style AbMat Sit Ups

15 Deadlifts 205#/135#

Level 1:

5 Rounds

400m Run

30 AbMat Sit Ups

15 Deadlifts 135#/95#

FITNESS CLASS

F-1: Deadlift

5-5-5-5-5

F-2: TABATA

KB Swings

Double/Single Unders

Rowing for Calories

Push Ups

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ashley@crossfitfargo.com
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