Tammy Before -------------------------------------------> Smokin Hot Tammy AFTER!
“Six months of CrossFit has changed my body, my self esteem – my LIFE! Thank you soo much CrossFit OIB.” – Tammy M.
WOD
A.
Four sets of:
Front Squats x 6-8 reps @ 30X1
Rest 2 minutes
Ring Rows x 8-10 reps @ 2111
(get as horizontal as possible)
Rest 2 minutes
B.
For time:
Row 500 Meters
50 Wall Ball Shots
50 Hand-Release Push-Ups
Row 500 Meters
HIIT @ 5pm
WLC @ 6pm
Level 3 @ 6:15
A. BS – 2 reps emom @ 20X1 – 8 min
B. Hang Squat Clean – 8 min build to a tough-ish single
+
5,4,3,2,1:
Rope Climb 15′
16″ Bench Press BWT
BJ – 30/36″
Hang Squat Clean – 80% part B
– focus on speed out of bottom for BS and clean work
– loads do not count for part B if: steps are take on catch, jumping fwd on catch, loss of form in mid back out of bottom, riding weight down
– keep moving for circuit – get a spot for BP if needed when needed, keep breathing throughout