CrossFit WOD for Wednesday 1-18-2017

WOD

Jan 17, 2017

For the Metcon – try to go unbroken on the wall balls for both sets. For snatches, go at a heavy but manageable weight. Advanced athletes: Shoot for sub 5:00

Warm-up

200m Run then Coach led Burgener w/ a PVC

200m Run then Burgener w/ a BB, lead yourselves

Mobility

2×8 Wall Slides, arms at 90 degrees, ribs down 

Skill/Strength 

  1. Strict Chin Ups, 6×4 90s Rest inbetween sets
  2. -OR- Make Up Strength from Monday: 1RM Back Squat 

METCON – For Time:

  • 30 Wall Balls (20/14)
  • 20 T2B 
  • 10 Power Snatches (115/75) (+135/95)
  • 20 T2B
  • 30 Wall Balls 
  • ** 10 min Cap

Accessory Work

  • 100 Banded Pull Aparts

The Kipping Toes to Bar

Compliments of CrossFit

“Efforts and courage are not enough without purpose and direction.”- JFK