HOME WOD – Week 5, Day 5

WOD – Week 5, Day 5

Posted in Training

Dynamic Effort (3 reps every :45 seconds for total of 8 rounds): Good Morning (Wide Stance) (Good Mornings *** do not go too heavy on these- you should feel these in your hamstring if you feel it in your lower back stop your doing the exercise incorrectly)

Metabolic Conditioning: (3 rounds as fast as possible)
- 7 over head squats 95 lbs for men / 65 lbs for women
- 14 pushups
- 21 sit-ups

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.


Burpees...can't live with them and you can't live without them. #cmcombine #thepit #burpees #crossfit #functionalfitness #lovehaterelationship

jessica_xiii @mopheads @crossfitte 👍
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kluzryan @lilbear0501
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acardinali824 🙈
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qsic24 ....said no-one ever
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Double tap if you spent Saturday morning chest deep in the mud. #cmcombine #lowcrawl #bryceresort #virginia #crossfit #functionalfitness


It's Monday. Wake up. Kick ass. Repeat. #cmc #cmcombine #monday #crossfit #functionalfitness

juliusmaximus24 @sdakesi @__a_k_e__ You ladies look wonderful + tax!!
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fontanmma J2FIT!!! Miss u guys!
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sdakesi #meatballstrength @thej2fit
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cmmoore2012 Way to go ladies! #likeagirl
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alexsilverfagan This is such a cute picture!!!
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