Wednesday’s WOD – July 8th

Wednesday’s WOD
Strength:
A.)Front Squat
8/50%
6/60%
4/70%
2/80%
B.)Handstand Push-ups
4 x 10
*CAT ONE athletes deficit

*fifteen minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added.

 

CrossFit:

CAT ONE:
Buy In:
400m Plate Carry 45/35#
3 Rounds of:
9 Evil Wheels
15 Power Snatches 155/115#
21 Double-unders
Cash Out:
400m Plate Carry 45/35# (after 3 rounds)

 

CAT TWO:
Buy In:
400m Plate Carry 45/35#
3 Rounds of:
9 Evil Wheels
15 Power Snatches 135/95#
21 Double-unders
Cash Out:
400m Plate Carry (after 3 rounds)

 

CAT THREE:
Buy In:
400m Plate Carry 25/15#
3 Rounds of:
9 Evil Wheels
12 Power Snatches 95/65#
15 Double-unders/ 45 Singles
Cash Out:
400m Plate Carry (after 3 rounds)

 

CAT FOUR:
Buy In:
400 M Run
3 Rounds of:
9 Ab Mat Sit-ups
12 Power Snatches 45/33#
45 Singles
Cash Out:
400 M Run (after 3 rounds)