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WEDNESDAY CrossFit WOD – 10.19.2016

18
Oct

WEDNESDAY CrossFit WOD – 10.19.2016

WARM UP
400 M Run
30 Squats
20 Push Ups
10 Strict Pull Ups

STRENGTH
Bench Press
Close Grip
15-10-5-5
*use heaviest weight possible for each set
*Increase after each set

WOD
Athletes must switch out every :90 Sec
You go I go
200/250 Cal Row
12 AbMat Sit Ups
8 Box Jumps 24/20″
4 Deadlifts 275/175#
One Partner rows while the other works….You pick up where your partner left off.
* Score is time + Rounds completed

L2
255/155#

L3
225/135/Scaled

ACCESSORY WOD
10 Min EMOM
4 Strict T2B
5 Push Ups

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