CrossFit WOD for Wednesday 12-14-2016

WOD

Dec 13, 2016

Strength should be heavy. Each metcon is a sprint and should be sub 5 mins.

 Warm-up

2 Sets of:

  • 5 PVC Pass Thrus
  • 5 PVC Around the Worlds, each way
  • 5 Push Ups
  • 5 Hang Muscle Snatch
  • 5 Hang Power Snatch
  • 5 Push Press
  • 5 SDHP

Mobility

Banded Shoulder/Lat Stretch, 4 mins total

Skill/Strength – Superset

  1. BB Row, 5×10 Heavy Sets
  2. Decline Push Up, 5×8-10

METCON:

4 RFT of:

  • 15 Push Press (65/45) (+75/55)
  • 30 DUs
  • **Rest 4 min.

4 RFT of:

  • 15 SDHP (65/45) (+75/55)
  • 30 DUs

*Score = Slowest Time, 20 min cap

Accessory Work

  • 100 Banded Pull Aparts

Compliments of CrossFit Incendia

“It’s only four rounds. Muahaha.”
– Coach Leah