Wednesday's WOD & STRENGTH!

September 7, 2016

Great job on those increasing hang PC&J's today everyone! I know it's supposed to be stamina day tomorrow but we missed a strength day on Monday due to the holiday and the Lumberjack 20 so we are making up for it tomorrow! Then, we will proceed with stamina day on Thursday :) Here is your Wednesday WOD and STRENGTH!  And don't forget about yoga at 6:30pm!


Wednesday Sept. 7, 2016


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



Coach’s Choice!




20 minutes to complete the following:


Bench Press

65% x 5

75% x 5

85% x 5+



Dips – 3s x 10r

BTN Strict Press – 3s x 5r




3 RFT:

10 Front Squats

10 Back Rack Lunges

10 Overhead Squats

10 K2E

10 T2B

10 Pull-ups


RX = 75/115



Yoga (6:30pm)


On-ramp (7:30pm)





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