Wednesday's WOD...

October 20, 2015

HUMP DAY PUMP DAY!! Here are your Wednesday WODs!

 

Wednesday Oct.21, 2015

 

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

 

WARM UP:
400m Row – 100 Regular, 100 Arms only, 100 Legs only, 100 regular
10 MB G2OH
1 Length Over/under the fence
10 Superman Bends
1 Length high knees
10 V-ups 
30 MB Torso Twists

 

STRENGTH:
Strict Press – 1RM

 

WOD:

 

‘Run, Swing, and Row’

 

20 min. AMRAP:
Run 200m
12 KB Swings 53/70
Row 200m
12 T2B
3 Bar Muscle-ups (sub = 6 C2B Pull-ups)


Yoga (6:30pm)


On-ramp (7:30pm) 
 

 

 

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