Wednesday’s WOD

Warm-up (all classes)

2 rounds:

50 M Skipping High Knees

50 M Run

15 Air Squats

5 Burpees

Grab a band and do some mobility while you wait for class to start!

 

BootCamp:

Conditioning:

MED BALL FUN!

20 Minute AMRAP:

100 M Med Ball Run 20/14/10#

10 Wall Ball

15 Med Ball Cleans (grab a heavier med ball if you wish!)

20 Russian Twists

 

CrossFit:

Strength:

EMOM for 6 MIN (75% of 1 RM):

1 Clean

2 Hang Power Clean

4 Front Squats

 

HeroJohnRankel_th

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

 

 

Conditioning:

Rankel/20 Minute AMRAP: MIN AMRAP:

6 Deadlifts 225/155/108#

7 Burpee Pull ups

10 KBS 72/53/35#

200 M Run