CrossFit WOD for Wednesday 4-12-2017

WOD

Apr 11, 2017

Strength: We’re working push/pull movements. Work technique for each if you’re not 100% on form. Metcon: Average time should be around 15mins. Advanced athletes aim to go sub 10mins. Wall balls should be UB. 

Warm Up

400m Run then 20 Plank Shoulder Taps, 15 Wall Balls, 10 Push Ups,   5 Burpees, then 200m Run 

Mobility

3:00 Lats then review HSPU and Rope Climbs

Skill/Strength 

  • 4x 5-7 HSPU 
  • 4x 2-3 Rope Climbs/Legless Rope Climbs 

METCON – For Time (20 min cap):

  • 400m Run 
  • 21 Wall Balls (20/14) 
  • 21 Burpees 
  • 400m Run 
  • 15 Wall Balls
  • 15 Burpees
  • 400m Run 
  • 9 Wall Balls
  • 9 Burpees

ACCESSORY
50 3D Banded Pull Aparts

<iframe width="853" height="480" src="https://www.youtube.com/embed/NKBsia-o9N4" frameborder="0" allowfullscreen></iframe>

https://youtu.be/NKBsia-o9N4

DeFrancosgym.com: 3D Banded Pull Aparts

Compliments of joedefranco

“Nothing will work unless you do.”
–¬†John Wooden