WEDNESDAY WOD

July 26, 2017

Gymnastics:
A. 400m Farmer Carry
*5 Burpees every set down.

B. Kettlebell Rows
4 x 10 (each arm)
*Focus on keeping body square and not rocking to pull.  

Metcon:
22 minute AMRAP
11 Unbroken Wall Balls (20/14)
22 Calorie Row
11 Chest-to-Bar Pull ups

COMPETITIVE CROSSFIT CLASS – 5:30pm
For time:
1000m Run
Rest 2:00
1000m Row
Rest 2:00
1000m Run

Rest 5:00

Barbell Conditioning
10 minute EMOM
Odd: 4 Snatches
Even: 6 Clean & Jerks
*Choose own weight for this – something you can move successfully for the 10 minutes.  Same weight for both movements.

Rest 5:00

3 Rounds of:
30 Alternating Pistols
20 Handstand Push ups
10 Burpee Ring Muscle ups

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