140926 End Work Capacity Ramp Week

Warm-up
4 rounds
10 lunging pass-throughs
100m run
10 EB good mornings
50m backwards run

WOD 1
5 stations
3 rounds at the station then rotate :30 work 1: rest, max effort
Station 1: Sled push ~100lbs for speed
Station 2: Row for calories
Station 3: Tire drag slow! ~95lbs
Station 4: Lateral burpees over parallette
Station 5: Max height wall balls 14/10
Score is total number of burpees and Calories rowed



 

Michael Reynolds

CrossFit Level 1 Coach