Wednesday's WOD...

January 6, 2016

Here are is your Wednesday WOD! And don't forget about yoga with Sherri at 6:30pm. Come stretch and get rid of some of that post-holiday soreness!!

 

Wednesday Jan. 6, 2015

 

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

 

WARM UP:

150m Run

1 Length Quad Pulls + Fig. 4

150m Run

1 Length Pendulum Walks

10 Burpees

 

SKILLS:

5 sets of:

4 Power Cleans

3 Front Squats

2 Thrusters

1 Snatch Balance

 

Build up to a heavy set

 

WOD:

 

5 minutes of max rep Burpee Box Jump Overs 20/24

4 minutes of max rep 10m Shuttle run

3 minutes of max rep Back Squats 95/135

2 minutes of max rep Atomic Sit-ups 25/35

1 minute to complete one set of max unbroken K2E

 

2 minutes rest between each station

 

 

Yoga (6:30pm)

 

 

On-ramp (7:30pm)

 

 

 

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