Wednesday WOD

Sep 12th, 2018

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Category: WODS

Wednesday WOD

Guns Out CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

200 m row

Dynamic Warmup:

Russian Kicks

Butt Kicks

Side Lunges

Forward Lunges

Metcon (AMRAP – Reps)

“Tabata what?”

Tabata Sit Ups

Rest 1 minute.

Tabata Wall Ball 20/14

Rest 1 minute.

Tabata Box Step Ups 75/45 (bar behind the neck)

Rest 1 minute.

Tabata DU’s (divide singles by 2)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Combine your lowest score from each tabata for a total score.

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