floating

Wednesday WOD

WEDNESDAY CROSSFIT 7/10/19

SPORT:

A. Back Squat (4 x 2 @ 85%)

B. 4 rounds

200 m run
10 power cleans, 135#/95#
10 burpees over the bar
rest 60 seconds

GRIND:

A. Weighted lunges (4 sets x 16-20 steps (8-10 each leg))
hold a kb goblet style or hold a sandbag on your shoulders

set 1,2- forward lunge
set 3,4- lateral weighted lunge

B. 2 rounds

40 Russian kb swings
30 cal row
20 burpees
rest 60 seconds

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