Wednesday WOD

Sep 30th, 2015

Comments: 0
Category: WODS

Wednesday WOD

Guns Out CrossFit – CrossFit


1-Mile Run (Time)

Max Effort 1-Mile Run


Dynamic (No Measure)

Mixture off dynamic movement


Metcon (No Measure)


10 Min EMOM

Even: 3 Back Squats@70% of 1 RM

Odd: 30 Flutter Kicks

rest 5 minutes

10 Min EMOM

Even: 3 Front Squats with 5 Sec Hold@60% of 1 RM

Odd: 30 Sec Plank Hold

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