Thursday WOD

Apr 28th, 2016

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Category: WODS

Thursday WOD

Guns Out CrossFit – CrossFit

Warm-up (No Measure)

400 M Row

20 PVC Presses (behind the neck while holding bottom of the squat)

20 Lunges with PVC pass throughs


Banded Shoulder



15 Min to find 1RM Overhead Squat

E2MOM (No Measure)

Every 2 Min for 20 Min

4 Muscle Ups

5 Burpees Over The Bar

6 Back Squats (225/155)
*S1 185/135 S2 155/115

S3 135/95 S4 115/75

*Substitute Ring Muscle Ups Bar Muscle Ups or Chest to Bar/Banded

*Continue as long as possible with this rep scheme. If you must drop reps take one rep off each movement then 2 reps from each movement

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