WEDNESDAY WOD

April 4, 2018

Strength: Back Squats
3 x 4 @ 75%
2 x 3 @ 80%
1 x 2 @ 85%

Metcon: Hero WOD
“Nutts”
10 Handstand Push ups
15 Deadlifts (275/185)
25 Box Jumps (24″/20″)
50 Pull ups
100 Wall Balls (20/14)
200 Double Unders
400m Run w/ 45# Plate

COMPETITIVE CROSSFIT CLASS – 5:30pm
Barbell Strength:
3 Rounds of:
6 Back Squats (275/185)
5 Front Squats (245/165)
4 Squat Cleans (225/155)
3 Clean & Jerks (205/135)
*If unable to do the prescribed weights, use 70% for each of the lifts.

Rest 5:00

Hero WOD
“Nutts”
10 Handstand Push ups
15 Deadlifts (275/185)
25 Box Jumps (24″/20″)
50 Pull ups
100 Wall Balls (20/14)
200 Double Unders
400m Run w/ 45# Plate

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