Workout of the Day (WOD)

Friday 4/24/15

Happy Friday, get into the gym and get your workout on for the weekend :-)

Strength:
Strict Shoulder Press
5 Sets of 3 reps @ 85% 1RM

WOD 1:
6 Minute AMRAP (FB Version)
5/3 Muscle Ups
10 Pistols (each leg = 1)

WOD 1: 
6 Minute AMRAP (Rx & Mx version)
10 Ring Dips
15 Goblet Squats

Rest 4 Minutes

WOD 2:
6 Minute AMRAP
3 Cleans  (Mx 115/75, Rx 135/95, FB 185/115+....for those doing FB Calculate 80% your 1RM Clean and use that as your weight as long as it's above 185 and 115, for example if you clean 300 then you would be doing 240)
10 Russian Twists with medball (over and back = 1, 20/14)

I found this video and really liked it.  Thank you to all the coaches at CrossFit Interbay that are so passionate about fitness and coaching which helps keep our place so special.

Today's Workout



Tomorrow's Workout