Wednesday WOD

Nov 4th, 2015

Comments: 0
Category: WODS

Wednesday WOD


Guns Out CrossFit – CrossFit

Warmup (No Measure)

200 M Row

4 min tabata

wall ball (lighter than usual weight used)

Mobility (No Measure)

Sampson

30 Sec Squat Hold

30 Sec Hold form Pull Up Rig

Metcon (Time)

“Headrush” (for time)

100 DU’s

30 Hang Cleans (115/75)

30 Pull-Ups

75 DU’s

20 Power Cleans (135/95)

20 Pull-Ups

50 DU’s

10 Squat Cleans (155/115)

10 Pull-Ups
RX+ 135/95 155/115 185/135

S1 95/65 115/75 135/95

S2 75/55 95/65 115/75

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