CrossFit WOD for Wednesday 12-21-2016

WOD

Dec 20, 2016

Try to maintain your pace for the entire Metcon. If you’ve never done Turkish Get Ups, practice form first, then go up in weight.

Warm-up

2 Sets

  • 10 Banded Pull Aparts
  • 10 Banded Tricep Push Downs
  • 10 Wall Balls
  • 10 Med Ball Cleans
  • 30 DUs or 30 DU Attempts

Mobility

Foam Roll – Lats x 10 passes, Banded Shoulder Stretch

Strength: 

  • Turkish Get Ups, 20 total Reps, work up to a heavy set

METCON: Open WOD 15.3, 14 min AMRAP

  • 7 Ring MUPS (7 C2B sub)
  • 50 Wallballs (20/14)
  • 100 DUs

Accessory Work

  • 100 Banded Push Downs
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Compliments of CrossFit

“Happy Holidays to our CrossFit Family.”
– Your FWF Coaches