Wednesday's WOD...

January 13, 2016

Here are your Wednesday WODs...and don't forget about yoga at 6:30pm with the SUPER YOGI!!

 

Wednesday Jan. 13, 2016

 

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

 

WARM UP:

150m Run

1 Length Quad Pulls + Fig. 4

150m Run

1 Length Toy Soldiers + RDL

10 Burpees

 

STRENGTH:

Deadlift

- 1r x 5s @ 90%

- 2r x 3s @ 85%

 

WOD:

 

15 Push Press 95/135

30 Back Squats 95/135

45 Monkey Swings (K2E + T2B + Pull-up = 3)

10 Push Press 95/135

20 Back Squats

30 Monkey Swings

5 Push Press 95/135

10 Back Squats

15 Monkey Swings

 

Yoga (6:30pm)

 

On-ramp (7:30pm)

 

 

 

 

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