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WEDNESDAY CrossFit WOD 11.9.2016

8
Nov

WEDNESDAY CrossFit WOD 11.9.2016

WARM UP
2 Rounds
5 Burpees
7 Thrusters (Bar)

STRENGTH
Front Squat
2 x 5 @ 65%
1 x 5 @ 70%
2 x 2 @ 75%
1 x 1 @ 80%

PARTNER WOD
2 ROUNDS
3 min AMRAP
100 M Slam Ball Run 40/20#
Max deadlifts @ (205/135)

3 min AMRAP
100 M Slam Ball Run
Max wall balls with (20/14)

3 min AMRAP
100 M Slam Ball Run
Max handstand pushups

*Both partners working at the same time one runs while the other works and then you switch.
*There is no rest between rounds

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