CrossFit WOD for Wednesday 11-16-2016

WOD

Nov 15, 2016

Attempt to do the Front Squats unbroken. It should be hard, but doable in under 15 minutes.

You are an unbreakable badass.

Warm-up

8 minutes of Light Turkish Get-ups, 12-15 reps each arm

Mobility

Lax Ball – Pecs and Scaps (1 minutes each side/spot)

Strength

  • Bench Press for Speed: 9×3 @ 55-65%, change your grip every 3 sets: close, medium, wide grip
  • Superset with Single Arm DB Rows: 6×8 each arm

METCON: 5 Rounds for Time (RFT)

  • 10 Bar Facing Burpees
  • 10 Front Squats (115/75) (+135/95)
  • 10 T2B (Toes to Bar)

*15 minute cap

Accessory Work

  • BB Rows: 3 x 12-15
<iframe src="https://www.youtube-nocookie.com/embed/VQq8I_n_hRE?rel=0" width="853" height="480" frameborder="0" allowfullscreen="allowfullscreen"></iframe>

https://youtu.be/VQq8I_n_hRE

The Turkish Get-up.

Compliments of Jeff Matone and CrossFit.com

“The force will be with you, always.”
– Obi-Wan Kenobi