CrossFit WOD for Wednesday 9-13-2017

WOD

Sep 12, 2017

Strength/Skill: Complete it after WOD. HSPU mod should be DB Shoulder Press. PU mod should be assisted w/ jumping if possible Metcon: Benchmark. Go unbroken on the KBS and try to push the run. 

Warm Up:
200m Run, PVC Burgener THEN 10 of each alt. DB snatches, DB Push Press, Rows, Windmills, PVC Pass Throughs

Mobility:
4 mins Athlete’s Choice

Strength/Skill – Superset
1) HSPU, 5×5 90s rest
2) Wide Grip Pull Ups, 5×4 90s rest

METCON- “Helen” 3 RFT:

  • 400m Run 
  • 21 KBS (53/35)
  • 12 Pull Ups

Accessory- 4 rds:
1) Banded Face Pulls x 20-25
2) Close Grip DB Floor/Bench 4 x 10-15

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