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WEDNESDAY CrossFit WOD 4.12.17

11
Apr

WEDNESDAY CrossFit WOD 4.12.17

WARM UP
Line Drill Relay

Then

Romanian Deadlift Technique

STRENGTH
Romanian Deadlifts
4 x 8
**manageable weight
**begin a new set every 2 minutes

WOD
Three 4 min AMRAP’s of:
6 Front Squats 155/105#
9 Toes to Bar
12 Box Jumps 24/20″

**rest 2 minutes between sets
**3 Rounds total (18 minutes)

 

CORE/MIDLINE
2 Rounds of:
Hollow Rocks (30 seconds Max Hold + 30 Rest x 2)
Partner Straight Legged Throwdowns (60 seconds each partner)

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