Thursday’s WOD

Announcements

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CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

Row 10 Cal

10 Abmat Sit-ups

Bike 5 Cal

10 Flutter Kicks

Mobility & Dynamics

Trainers Standard (No Measure)

Mobility & dynamic stretches. Takes anywhere from 15-21 minutes.

Skill Work

Push Press Drill (No Measure)

(break this movement down)

x3dip

x3dip, drive

x5dip, drive, press

WOD

Metcon (Time)

C2:

1 round of:

100 double-unders

50 air squats

25 push press, 95/65#

Then, 2 rounds of:

60 double-unders

30 air squats

15 push press

Then, 3 rounds of:

40 double-unders

20 air squats

10 push press

C3:

1 round of:

50 double-unders(count misses/singles) / 150 singles

50 air squats

25 push press, 75/55#

Then, 2 rounds of:

30 double-unders (count misses/singles) / 90 singles

30 air squats

15 push press,

Then, 3 rounds of:

20 double-unders(count misses/singles) / 60 singles

20 air squats

10 push press

C4:

1 round of:

100 singles

20 air squats

10 push press 45/33#

Then, 2 rounds of:

60 singles

10 air squats

5 push press,

Then, 3 rounds of:

30 singles

10 air squats

5 push press

Cool-down (if time)

Warm-up (No Measure)

Foam roll EVERYTHING!