CrossFit WOD for Wednesday 4-19-2017

WOD

Apr 18, 2017

Metcon: Hero WOD. No time cap, just communicate with your partner about reps.

Warm Up

10 of each: squats, situps, pull ups, push ups, lunges, burpees – Then 2Rds: 10 Pass Throughs, 10 Around the Worlds, 8 OHS, 4 Dive Bombers, 20 Banded Pull Aparts 

Mobility

3:00 Athlete’s Choice then warm up Metcon movements

METCON – “Bull” 2 Rds for Time w/ a Partner

  • 200 DUs 
  • 50 OHS (115/75) (+135/95)
  • 50 Pull Ups
  • 1 mile Run (2k Row Sub)

1 person works at a time, split as desired

ACCESSORY
100 Banded Tricep Push Downs

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