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CrossFit Bolton
WODS & News

Wednesday 160907

A.
Three sets of:
Strict Pull-ups, 6-8 reps
Rest 60 seconds
Weighted Lunges, 12 reps (alternating)
Rest 60 seconds
Weighted Plank, 30 seconds
Rest 60 seconds

B.
Every seven minutes, for 21 minutes (3 sets):
Run 400m
Row 500m
50 Double Unders

Scaling Options:
L2: 400/400/50 singles
L1: 400/250/30 singles

C.
5:00 of Static Stretching (time permitting)