Wednesday’s WOD

Warm-up (all classes get there 10 minutes before class):

Skill Work on HandStand Push-ups

 

BootCamp:

5 rounds for time of:

20 wall-ball shots, 20/14#
1 Rope Climb

 

CrossFit:

Connectivity:
2×1:00 Chin and Toes HS Hold

For 3:00, 0:20 On/0:10 Off Hollow Rocks

For 3:00, 0:20 On/0:10 Off Arch Rocks

BBG:
15 minutes to find a 1RM Clean & Jerk

Conditioning:

“Amanda”

9-7-5 of:

Muscle-Ups
Snatches (95/65#)

For Time.

*”Amanda” as written requires 135/95#*

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