022816

Warm Up:

  • Run 400m
  • Bootstraps
  • Spiderman
  • Butt to wall
  • Air Squats x 20
  • Shoulder Mobility
  • Wall Climbs x 3
  • Chin Ups x 10
  • Push-Ups with rotation x 10
  • Sit-Ups x 30
  • Wall Balls x 10

WOD:

"Tommy V"

  • 21 Thrusters (115/75)
  • 12 Rope Climbs
  • 15 Thrusters
  • 9 Rope Climbs
  • 9 Thrusters
  • 6 Rope Climbs

"Body Weight Tommy V"

2 Rounds fro time:

  • 21 Air Squats
  • 21 Ring Rows
  • 15 Air Squats
  • 15 Ring Rows
  • 9 Air Squats
  • 9 Ring Rows
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com