Wednesday’s WOD

Warm-up (all classes):

400 meter run

then two rounds of:

Pullups x 5

Pushups x 10

Air squats x 15


BootCamp WOD:

As many reps as possible in 7 mins of:


*This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed in 7 minutes.


CrossFit WOD:


2.5 Miles Bike


12 mins to establish a 3rm Back Squat


For time:

100 Hang Power Snatches 45/35#
100 Double-Unders
Run 1 Mile

**DO NOT DROP THE EMPTY BARBELLS ON THE FLOOR. If you need to break the Hang Snatches, place the barbell on the floor.

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