Wednesday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!

Gymnastics Conditioning

Rope Climb (3-3-3)

C1:

3 Legless Rope Climbs w/ weight vest (20/14#)

Rest 2:00

3 Legless Rope Climbs w/ weight vest (20/14#)

Rest 2:00

3 Legless Rope Climbs w/ weight vest (20/14#)

C2:

3 Legless Rope Climbs

Rest 2:00

3 Legless Rope Climbs

Rest 2:00

3 Legless Rope Climbs

C3:

3 Rope Climbs

Rest 2:00

3 Rope Climbs

Rest 2:00

3 Rope Climbs

*scale by going halfway or with progressions of trainers choice.

C4:

6 Ring Rows

Rest 2:00

6 Ring Rows

Rest 2:00

6 Ring Rows

12.07.16 -BBB/2017 REGIONAL ATHLETES

WOD

Full Circle (Time)

C2:

For Time:

1500m Row

100 Double-unders

1 Mountain Run

100 Double-unders

1500m Row

C3:

1500m Row

100 Double-unders(count misses/singles)

1 Mountain Run

100 Double-unders(count misses/singles)

1500m Row

C4:

800 m Row

100 Singles

400 M Run

100 Singles

800m Row