WODS are posted on the CrossFit Four Peaks FB members group- click link
Team Work Tuesday 12-15
Strength/ Skill
Pull-ups
7:00min AMRAP
20 Seconds Work/ 40 secs rest
Partner WOD
Complete in order…
Bench 3000/ 4,500/ or 6,000# of volume.
100 KBS (62/35)
100 Ring Rows
100 WB (20/14)
100 Box Jumps (24/20)
*only one partner can work at a time
*partner not working must do Jumping Jacks
*25min cut off time
Motivational Monday 12-14
Warm-up
Agility Ladder Drills
Strength
Back Squat (185/95) (115/65)
5:00min AMRAP
You will do as many squats (below parrellel) as you can in 5min. You will come off the rack and can rest when needed.
WOD
Performance
5 rounds of…
10 SDHP (115/75)
3 Wall Walks
Then, 20 Burpees
Fitness
5 Rounds of…
10 SDHP/ or KB SDHP
10 HRPU’s
Then, 10 Burpees
Cash out– 40 Sit-ups