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Wednesday-10/18/2017

17
Oct

Wednesday-10/18/2017

CrossFit
SWOD (Strength)

Split Jerk
Find your 1 rep max or today’s heavy.
Take 20-25 minutes and work up to a Heavy Split Jerk from the rig

Strongman Work (Teams of 2)
10 min AMRAP of:
1 suicide Sled Push/Sprint (4/3 Blues=P) (3/2 Blues=F)
while partner bear hugs odd object
switch every round

Suicide=Bay door to curb and back

JunkieFit (6:30pm only)
Warm-up:
600m Row then
3 RNFT of:
10 PVC Pass Throughs
10 Scap Pulls
10 Hollow Rocks
10 Inch Worms

WOD (3 RFT)
250m Row
10 Push-ups
15 Box Step-Ups (20/14)

Rest 5 Minutes then

50 Alternating DB or KB Power Snatches (35/25)
50 Burpees

Post your scores to the Whiteboard.

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