Holy Triceps

Warmup:

400m run

25 x DU

400m run

25 x DU

Strength:

Power Clean 3 x 5

WOD:

4 RFT of:

5/10 ring dips

25 pushups (diamond, reg, wide, inc.)

15 box dips

Rest

25 V-Sits

15 x box jumps (30"/36")

40 DU

Programmed by Wally

Beginning to Program Our Own WODs

Yesterday we started programming our own WODs. Considering that we want to open our own crossfit affiliate after the sandbox, we need to start programming our own WODs.

Warmup:

40yds each of the following:

Knee Highs

Ass Kicks

Power Skips

Grapevines

All out sprint

WOD:

25 x:

Box Jumps (20in.)

Jumping Pullups

KB Swings (35/55)

KTE

PP (45)

Burpees

AbMat Situps

Programmed by Jess