Wednesday's Stamina WOD!

December 18, 2019

Our apologies to Gregg Alwine for not including his KILLER score in the CrossFit total yesterday!! Please see the updated board below, along with tomorrow's stamina day WOD :)

 

Wednesday Dec. 18, 2019

 

CrossFit (6am/7am/9am/12:15pm/5:30pm/6:30pm/7:30pm)

 

Warm-up:

 

50-40-30-20-10:

Singles

Bodyweight movement:

50 Mountain Climbers

40 Bicycles

30 Shoulder taps from plank position

20 Russian KB Swings

10 Lunges with Samson stretch

 

 

Stamina Day WOD:

 

For Time

 

Buy-In:

50 Box Step-Ups 20/24

5 Burpee Box Jumps

3 Bar Muscle-Ups

1 Rope Climb

 

Then, 10 Rounds of:

10 KB Swings 35/53

10 Mountain Climbers

10 KB Single Arm Thrusters

 

Cash-Out:

1 Rope Climb

3 Bar Muscle-Ups

5 Burpee Box Jumps

50 Box Step-Ups

 

 

 

 

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