Wednesday’s WOD

Warm-up:
500 M Row

BootCamp:

Conditioning

21-15-9 Reps For Time of:
45/25 Plate Overhead Squats
Toes-to-bars

-then-

400 M Run

20 Burpees

400 M Run

20 Burpees
CrossFit:

Strength
12 minutes to complete
3×8 Back Squat @80%

Conditioning

30 Minute Time Cap For Time:

50 Ab-Mat Sit-ups/ Advanced GHD

40 HSPU

40 Ab-Mat Sit-ups/ Advanced GHD

30 HSPU

30 Ab-Mat Sit-ups/ Advanced GHD

20 HSPU

20 Ab-Mat Sit-ups/ Advanced GHD

10 HSPU

10 Ab-Mat Sit-ups/ Advanced GHD

5 HSPU

Leave a Reply