Tuesday WOD 11/14/17 – CrossFit Ridgecrest

Warm Up:

2 Rounds:
40ft Frankenstien Walk
10 Banded Side Steps
40ft Walking Lunges
10 Behind the Neck Strict Press
40 ft High Skips
10 Single Arm DB OH Squats

WOD:

For Time:
800m Run
20 OH Squats (115/75)
400m Run
15 Front Squats (135/95)
200m Run
10 Back Squats (155/135)

Cash Out:

Core Tabata:
Weighted Sit Ups
Side Plank Wind Mill
Hollow Rocks
Bridge Hold
*Alternate 2 rounds of 20 seconds of work and 10 seconds of rest for each movement until you complete 16 rounds