Wednesday’s WOD

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

1 Mile Run

 

BootCamp:

3 rounds for time of:

Run, 400 M

3 Wall Walks

20 Pistols

 

CrossFit:

Connectivity:

2×40′ Pike to Hollow Inch Worm

3x:30 30 Degree HS Hold (against wall)

3×10 Arch to Hollow Ring Swings

BBG:

15 minutes for 3×5 Power Clean & Push Jerk @ 80% of 5rm

Conditioning:

21-15-9 of:

C2B Pull-ups
Clean & Jerk 115/75#

*if you have Bar Muscle Ups, perform this version instead.*

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