Wednesday 4-05-17 WOD

If Meghan was a pirate, what would her name be...

Wednesday 4-05-17 WOD

CrossFit:

A.
20 Min Build
Clean Pull (gnd.)
Hang Squat Clean + Jerk

B.
6 Min AMRAP @ 95/135#
10 Deadlift
8 Hang Clean
6 S2OH

Fitness:

A.
15 Min Circuit
30 Second Double Bell OH Hold (heavy for 30)
8 Ring Rows
8 Super Mans (rings)
8 Single leg lunges (8/side)

Find a heavy working weight for the OH hold and single leg lunges. Single leg lunges should be back lunges with only one KB in the front rack position.

B.
6 Min AMRAP @ 30/50#
10 KBS
8 Goblet Squat Jumps
6 Push Press (3 & 3)