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CrossFit Coleraine

Today’s WOD 28th June 2016

Gymnastics.

10min omem.

Odd min. Strict handstand push up
Even min. Strict chest to bar or pull up.

Intervals.
24min running clock (complete 4rds)

0-2min. Cal row 20/15. Then Amrap burpee box jump overs.

2-3min rest.

3-5min. 200m run. Then Amrap wall balls.

5-6min rest.

Etc.

Today’s WOD 21st June 2016

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Gymnastics.

10min omem.

Odd min. 10-20sec top of rings hold
10-20sec bottom of rings hold
Even min. 8-12 pistols (alternating)

Intervals.

4rds. In 2min complete

200m run. 20 double unders.

In remaining time
Amrap kettlebell taters 24/16kg.

Rest 60sec after each rd.