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WOD 010715: JT


CROSSFIT “JT” 21-15-9 HSPUs Ring Dips Pushups   BARBELL A. Front Squat 5 x 2 @ 90% B. Snatch – HS or 85% C. 4 rounds – 5 strict pull ups, 8 T2B, 30 second forearm planks 1-2 min rest inbetween   BOOTCAMP Tabata: 8×20 s on/10 s off at each station: DB snatch (alternate

CROSSFIT

“JT”

21-15-9

HSPUs

Ring Dips

Pushups

 

BARBELL

A. Front Squat 5 x 2 @ 90%
B. Snatch – HS or 85%
C. 4 rounds – 5 strict pull ups, 8 T2B, 30 second forearm planks
1-2 min rest inbetween

 

BOOTCAMP

Tabata: 8×20 s on/10 s off at each station:

DB snatch (alternate per 20 s)

Box Jumps

Ring Rows

Flutter Kicks

Knees to Chest

Singles/Doubles

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo