Wednesday's WOD and yoga...

September 14, 2016

Here is your FUN Wednesday WOD and yoga! For the pre-WOD we will be testing your strength and stamina at the same time with death by bodyweight back squats!

 

Wednesday Sept. 14, 2016

 

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

 

STAMINA/STRENGTH:

 

Death by Bodyweight Back Squats (from rack)

 

Perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed. For scaled, record percentage of bodyweight lifted.

 

WOD:

 

From 0:00-6:00:

Run 600m...In remaining time complete AMRAP:

5 Hang Squat Cleans 65/95

25 DUBs

 

Rest 1 minute

 

From 7:00-13:00:

Run 500m…In remaining time complete AMRAP:

5 Hang Squat Clean 95/135

25 DUBs

 

Rest 1 minute

 

From 14:00-20:00:

Run 400m…In remaining time complete AMRAP:

5 Hang Squat Clean 115/165

25 DUBs

 

**Score = total reps (1 round = 30 reps)

 

Yoga (6:30pm)

 

On-ramp (7:30pm)

 

 

 

 

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