WEDNESDAY WOD

March 28, 2018

Strength: Front Squat
5 x 3 (progressive loading)
*Pause 2 seconds on the 3rd rep of each set.

Metcon: “Nasty Girls”
3 Rounds for time:
50 Air Squats
7 Ring Muscle ups*
10 Hang Power Cleans (135/95)
*Scale = 7 Ring Pull ups + 7 Strict Ring Dips

COMPETITIVE CROSSFIT CLASS – 5:30pm
Strength: Front Squats

EMOM x 5: 3 Front Squats @ 70%
1:00 Rest
EMOM x 4: 2 Front Squats @ 80%
1:00 Rest
EMOM x 3: 1 Front Squat @ 90%

Rest 5:00

“Nasty Girls V2”
3 Rounds for time:

50 Alternating Pistol Squats*
7 Ring Muscle ups*
10 Hang Power Cleans (175/115)
*Scale = Air Squats for Pistols, 7 Ring Pull ups + 7 Strict Ring Dips for Muscle ups.

Rest 5:00

“Quad Blaster”
3 minute AMRAP
10 Medicine Ball Cleans (20/14)
10/7 Calorie Assault Bike
Rest 2:00
Repeat

Happy Birthday to CrossFitter, Amber Dunn, aka, “Ambie”.

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