It's that time of year... Yes it's hot, yes it's sunny, yes we're going to be outside taking advantage if it. This is what we're good at. Being ready for anything!
Wednesday 5-27-15 WOD
CrossFit:
A.
5x5 Front Squat
B.
3 RFT
8 Hang Cleans 95/135#
8 HSPU @ 25/45#
8 C2B Pull Ups
Fitness:
A.
5 Round Circuit
8 Double Bell Swings
8 Alternate Lunges
50’ Carries w. double bells in rack position. Work on a
strong, tight, supportive mid line, and breathing behind the shield.
Try to accomplish full sets without putting the bells down.
Once you complete a set rest as needed then start your next set. Recommended
weight is 30/50# but scale as needed. Aim for perfect reps every set.
B.
3 RFT
21-15-9
KB Thrusters and 30/50#
200m Run
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