Wednesday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

NO WARM-UP (No Measure)

Start Mobility & Dynamics right away, in order to fit everything in.

WOD

Metcon (Time)

40 min time cap.

C1:

5 Rounds For Time

300 M Row

7 Chest to Bar Pull-ups

7 Strict HSPU

7 Pull-ups

7 Handstand Push-ups (kipping)

300 M Run

C2:

5 Rounds For Time

300 M Row

7 Chest to Bar Pull-ups

7 HSPU (kipping)

7 Pull-ups

7 HSPU (kipping)

300 M Run

C3:

5 Rounds For Time

300 M Row

7 Pull-ups (band okay)

7 HSPU/Pike

7 Pull-ups (band okay)

7 HSPU/Pike

300 M Run

C4:

3 Rounds For Time

.2 M Bike

7 Jumping Pull-ups

7 Push-ups (knees ok)

7 Jumping Pull-ups

7 Push-ups (knees ok)

200 M Run