Friday 28 June WOD

BRING BOWE HOME WOD

4 ROUNDS FOR TIME:
400m Run
52 Pushups
30 Kettlebell swings @ 53/35lbs
9 Box Jumps @ 30/24″
6 Front Squats @ 155/115lbs

then:
1000m Row

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CrossFit HQ WOD:

Rest Day

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CrossFit Football WOD:

On the Minute:

Perform a standing double broad jump and 3 power cleans at 80% of 3RM for 10 minutes

*Double broad jump is two consecutive broad jumps focusing on minimizing ground contact time between jumps.
*You must try to cover as much ground as possible with your broad jump.  Minmimum distance is 12′ / 3.6 meters each round.
*For each round you do not jump the minimum distance, perform 10 evil wheels after the workout.

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