Wednesday’s WOD

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

This is to be done first –

4×0:20 Thoracic Spine Barbell Stretch

3×10 Arch to Hollow Ring Swings

Time remaining –

Bike 0.4 or 400 M Run

 

BootCamp:

4 rounds for time of:

10 Med Ball Plank Twists

10 Shoulder Bridges

10 sec Plank

 

CrossFit:

Strength:

EMOM for 5:00-

2 T&G Power Snatches @ 80% 1 Rep Max

EMOM for 5:00-

2 T&G Power Clean & 1 Push Jerk @ 75% 1 RM

 

Conditioning:

1) 4:00 Minutes of:

ME Box Jumps 24/20″

*Rest 2 minutes

2) 10:00 AMRAP of:

3 Wall Climbs
30 Splits Jumps (each jump = 1 rep)
30 KBS 53/35#

 

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