Wednesday WOD

Sep 30th, 2015

Comments: 0
Category: WODS

Wednesday WOD

Guns Out CrossFit – CrossFit

Warm-up

1-Mile Run (Time)

Max Effort 1-Mile Run

Mobility

Dynamic (No Measure)

Mixture off dynamic movement

Metcon

Metcon (No Measure)

“Kota”

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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