Wednesday's WOD

April 7, 2015

Way to get after Betty today guys!  I know those push presses were HEAVY!  Leaderboard will be updated in the morning with both Angie and Betty.  Now onto your hump day WOD...and don't forget to mobilize during yoga at 6:30pm with Super-yogi!

 

Wednesday April 8, 2014

 

CrossFit (6am/7am/10am/12:15pm/5:30pm)

 

WARM UP:

Ladder Drills

Superman complex

 

STRENGTH:

Build up to a 3RM Pendlay row (NO HIP EXTENSION!!)

 

 

WOD:

Bells and Balls…

 

1-2-3-4-5-6-7-8-9-10

KB Swings 53/70

Ball Slams 30/50

 

10-9-8-7-6-5-4-3-2-1

 

2-for-1 Wall Balls 

KB SDLHP 53/70

 

Yoga (6:30pm)

 

On-ramp (7:30pm) – Rowing, Deadlifts, SDLHP

 

 

 

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