Wednesday’s WOD

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

Skill Work on Pull-ups

 

BootCamp:

For Time:

400 M Run

20 V-Situps

20 Bumper Plate Press

20 Second Plank Hold

400 m Run

15 V-Situps

15 Bumper Plate Press

15 Second Plank Hold

400 m Run

10 V-Situps

10 Bumper Plate Press

10 Bumper Plank Hold

400 m Run

Post total time.

 

CrossFit:

Connectivity:

3×:20 Box Shoulder Stretch + 8 Immediate PVC Raises

2×1:00 Hands and Feet Hollow Hold

BBG:

15 minutes to do: 5X1 Two Position Clean (hang & power position) + Jerk

Conditioning:

3 rounds for total working time of:

Run 400m
20 Pullups

Rest 90 seconds

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