Wednesday WOD

WEDNESDAY CROSSFIT 10/03/18

A. 2 sets

single arm kb suitcase carry, each arm
kb deadlift x 8-10 each side

single arm kb rack carry, each arm
seated single arm kb z hold x :20 each arm

single arm overhead carry, each arm
turkish get-up x 3, each arm

6 goblet squats @ 4210

rest as needed

B.

40/30 calorie bike
30 wall ball shots, 20#/14#
20 burpee
20 toe to bar or hanging knee raises
20 burpees
30 wall ball shots
40/30 calorie bike
rx+
24″/16#
10 mu instead of 20 t2b