WEDNESDAY WOD

July 5, 2017

Gymnastics:
A. 1-Arm Push up support position
5 x :10-15 (each arm)

B. Weighted Hip Extension
3 x 10

Conditioning:
20 Rounds of:
:30 Max Row
:30 Rest

Metcon:
3 Rounds for time of:
20 Kettlebell Swings
20 GHD Sit ups

COMPETITORS CROSSFIT CLASS – 5:30pm
5 minute AMRAP
6 Axle Bar Deadlifts @ 185/125
6 Bar over Burpees

Rest 2:00

3 minute AMRAP
Alternating Kettlebell Snatches (53/35)

Rest 2:00

5 minute AMRAP
6 Axle Bar Front Squats 140/100
6 Bar Over Burpees

Rest 5:00

4 Rounds Total
Every 1:30 switch movements:
300m/250m Ski Erg
5 Wall Climbs
200m Run
10 Power Cleans @ 165/115

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