THURSDAY’S WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

TABATA BIKE OR ROW

WOD

Metcon (Time)

Cat 1 & 2

Buy in: 1000m row or 1 mile bike

THEN 4 rounds of:

-50 ft. Overhead Walking Lunges 45/35# Plate

-50 ft. Handstand Walk

-50 ft Burpee Broad Jumps

Cash out: 1000m row or 1 mile bike

Cat 3

Buy in: 1000m row or 1 mile bike

THEN 4 rounds of:

-50 ft. Overhead Walking Lunges 35/25# Plate

-50 ft. Handstand Walks or 5 Wall Climbs

-50 ft Burpee Broad Jumps

Cash out: 1000m row or 1 mile bike

Cat 4

Buy in: 750m row or .8 mile bike

THEN 4 rounds of:

-50 ft. Overhead Walking Lunges 25/15# Plate (scale lower if needed)

-50 ft. 5 Wall Climbs or Pike Wall Climbs

-50 ft. Burpee Broad Jumps or Broad Jumps

Cash out: 750m row or .8 mile bike
*IF ATHLETE CANNOT DO MORE THAN 10′ UNBROKEN HANDSTAND WALK, HAVE THEM SCALE DOWN TO WALL CLIMBS!!

After Party

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!