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WEDNESDAY CrossFit WOD 4.5.17

4
Apr

WEDNESDAY CrossFit WOD 4.5.17

WARM UP

STRENGTH
Fun Agility Exercise:
6 Rounds
PVC Hop 2 @ 16″ 2 @ 18″ 1 @ 20″ into
Agility Ladder into
Shuttle Sprint

**10 min cap

WOD
3 Rounds for time:

8/6 Ring Muscle-ups
400 meter run
20 Power Snatches (75, 55)

3 Min Max reps Strict Press @ (95, 65)
***immediately after the cap from the metcon

**16 min cap
**Scale down for muscle-ups is 12 Pull-ups and 12 Ring dips or Pushups

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