Wednesday WOD

Sep 21st, 2016

Comments: 0
Category: WODS

Wednesday WOD


Guns Out CrossFit – CrossFit

Warm-up (No Measure)

200 m run

20 KB Press alternating sides (35/25)

Banded Shoulder

PVC Pass Throughs

Strength

Every 2 min for 18 min (from rack)

@0,2,4

5 Strict Press

@6,8,10

4 Push Press

@12,14,16

3 Push Jerk or Split Jerk
*increase weight every set and workup to a heavy final @80-90% of 1RM Jerk

Metcon (Time)

Core Party

3 rounds

20 Sit Ups

30 Med Ball Twists

40 Bicycle Crunches

50 Mountain Climbers

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