Wednesday, May 25th WOD

Warm up:  8 minute circuit including row, bike, KBS and box step ups

-Banded mobility for ankles/calves/hips  

 

Conditioning:  Event 4 and 7 from the 2016 CrossFit Regionals (modified)

3 rounds for time

-12 Pistols

-15 Power cleans 115/80lbs

-Time cap is 5 minutes

-Rest 5 minutes then perform:

For time

-21 Thrusters 75/55

-3 Legless rope climbs

-15 Thrusters

-2 Legless rope climbs

-9 Thrusters

-1 Legless rope climb

-Time cap is 5 minutes

 

There will be modifications for intermediate and beginner athletes

 

Nick ProhaskaComment