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WEDNESDAY – 8.19.2015

18
Aug

WEDNESDAY – 8.19.2015

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caitlyn crossfit tulsa

Be ready to work when you get to the box. I want to give everyone enough time to warm up a little on their own too. Get in the right mindset and have some fun too.

WARM UP
2 Rounds
5 Barbell Thrusters
5 Barbell OHS
100 M Run

MOBILITY
HIPS

CHALLENGE WOD
Pick a person to compete against
Treat this like a competition, the WODs are short so bring the intensity.
Whoever you are competing against needs to have the same weight as you.

WOD 1 (10 Min time CAP)
30 Thrusters 55/75#
15 Burpees
30 Thrusters
15 Burpees

L2
45/55#

L3
35/45#

10 Min Rest

WOD 2 (12 Min time CAP)
500 M Row
10 Deadlifts 205/315
500 M Row
10 Deadlifts

L2
175/265

L3
135/205

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