Friday’s WOD

CrossFit Uncensored, CrossFit Uncensored – CrossFit

Warm-up

W16: 3 rounds/20 sec per station (No Measure)

PVC Pipe thrusters

Jumping Jacks

Mountain Climbers

Drills

C2: Handstand Push-up Drill (No Measure)

*Help athletes understand hand placement. Hands should be placed in front of their head and not to the side. When in the headstand position, your hands and head should form a triangle.

C1- Free standing HSPU

C2- HSPU against wall

C3- HSPU against wall w/ ab-mats

C4- HSPU with box

WOD

Metcon (Time)

C2:

21-15-9:

DB Hang Squat Cleans (50’s/35’s)

HSPU

600m Run

C3:

21-15-9:

DB Hang Squat Cleans (30’s/20’s)

HSPU / Bear HSPU

600m Run

C4:

15-12-9:

DB Hang Squat Cleans (20’s/10’s)

Push-ups

200m Run