Wednesday’s WOD

Warm-up (please arrive 10 minutes before class to complete):

2 Rounds:

5 Pull-ups

10 Push-ups

15 Air Squats

 

BootCamp:

3 rounds for time of:

Run, 400 M

3 Wall Walks

20 Pistols

 

CrossFit:

LumberJack 20/ For Time (40 Minute Time Cap):

20 Deadlifts 275/180#

400 M Run

20 Kettlebell Swings 73/53#

400 M Run

20 Overhead Squats 115/80#

400 M Run

20 Burpees

400 M Run

20 Chest to Bar

400 M Run

20 Box Jumps 24/20#

400 M Run

20 Each Arm Dumbell Squat Cleans 45/30#

400 M Run

Intermediate:  

Deadlift 180/120#

Kettlebell 53/35#

OHS 95/65#

Beginner:

Coach’s will scale according to your athletic level

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