Tuesday, July 11, 2017

CrossFit No Quarter – WOD

Everyone must choose one of two pains: The pain of discipline or the pain of regret.

Warm-up

Warm-up (No Measure)

30/20 cal row

PVC Passes

10 High hang power snatches (Bar)

10 OHS

Calf stretch

Partner seated straddle

3 rounds

8 tuck jumps

8 kips on the bar

4 burpees

Strength

Metcon (No Measure)

Tabata hand stand holds
RAMP UP:

Pike on the box

Seated OH DB hold

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

20 V-Ups (T2B)

15 OHS 95/65 (135/95)

100 DU (Unbroken; 5 burpee penalty)
RAMP UP:

20 sit-ups

15 squats

50 hurdle jump overs or 10 cal bike/row

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