CrossFit WOD for Wednesday 10-25-2017

WOD

Oct 24, 2017

Strength/Skill: Done after WOD. Metcon: Keep effort around 70-75% of max. 

Warm Up and Mobility:

Circle of Trust

METCON- Tabata w/ 1 min rest between movements:

  • Mt. Climbers (2 ct)
  • Alt. Step Ups w/ Weight (athlete chooses the weight)
  • Push Ups
  • DUs or Attempts
  • Squat Thrust + Air Squat Combo (Beginner: squats only)

Strength-3 Rounds
1) Single Leg RDL w/ 2 KBs x 6-8 ea
2) DB Lateral Raise x 12-15
3) Banded Alphabets, ea side 

“With ordinary talent and extraordinary perserverance, all things are attainable.” – Thomas Fowell Buxton