Wednesday’s WOD

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


20 minute AMRAP of:

12 Air Squats

12 Push-ups

12 Walking Lunges

Run, 200 m



Strength & Skill:

Weighted Sled Push

3 X  (10 minutes to work on)

High Handles (there)

Low Handles (back)

*Those waiting or finished  work on D-U.



CrossFit Games 11.3 /  21-15-9 reps, for time of:

Deadlift, 315/205 lbs

Box Jump, 30/24 in



Tabata Right Side Plank

Left Side Plank

Plank Hold

The Tabata interval is 20 secs of work followed by 10 secs of rest for 4 intervals each movement.

*Tabata score is the lowest reps performed in any of the intervals.



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