CrossFit Martha's Vineyard

WOD:

Option 1:

3 Rounds

400m Run

15 DB Facing Burpees (burpee over Sandbag/Slamball)

9 Clean & Jerks (bar/db/15 sandbag c&j/21 Slamballs)

Option 2:

3 rounds

30 Jumping Jacks

12 Star Jumps (video)

30 Mountain Climbers

12 Floor2Bar Touches

(floor2bar touches: touch floor with both hands then jump and touch something 6″ above your reach)

*directly into*

3 Rounds

30 Bodyweight Good Mornings (video)

12 Push-Ups

30 Single Leg Deadlift (video)(total)

12 Alternating V-Ups (video) (each side)

*note time, then directly into*

2 sets

Max Plank (1st set on hands, 2nd on elbows)

*if you’re a bodyweight ninja stop 1st set @ 3 mins, second at 1:30*