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WOD

CrossFit Glendora – WOD

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QOD

“The true warrior understands and seizes that moment by giving an effort so intense and so intuitive that it could only be called one from the heart.” -Pat Riley

Warm-up

Weightlifting

Push Press ( 3 x 3 @75-80%)

Metcon

Metcon (Time)

For Time:

RX

400 M Run

100 Single Unders

5 Cleans (125/65)

400 M Run

100 Single Unders

4 Cleans (135/75)

400 M Run

100 Single Unders

3 Cleans (145/85)

400 M Run

100 Single Unders

2 Cleans (155/95)

400 M Run

100 Single Unders

1 Clean (165/105)

RX+

50 Double Unders instead of 100 Singles

Weights: (165/95), (185/105), (205/115), (225/125), (245/135)

EXTRA MILE

Metcon (Time)

For Time:

2 Rounds:

25/20 Cal Ski

25 DB STO Right Arm (50/35)

25/20 Cal Ski

25 DB STO Left Arm (50/35)

-Rest 3 mins-

2 Rounds:

25/20 Cal Bike

25 DB STO Right Arm (50/35)

25/20 Cal Bike

25 DB STO Left Arm (50/35)

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