Wednesday WOD

WEDNESDAY CROSSFIT 02/13/19

SPORT:

A. Front Squat (3RM)

first rep paused 2 seconds

B. EMOM x 15 minutes

minute 1- 10-12 thrusters, 95#/65#
minute 2- 10-12/6-8 cal bike
minute 3- 10-12 toes to bar

GRIND:

A. Goblet Squat (6 x 6 @ 4111)
mini band goblet squat

Tempo
4 seconds down
1 second pause in bottom
1 second up
1 second pause at top

B. EMOM x 15 minutes

minute 1- 15-20 Wall Ball Shot
minute 2- 10-12/6-8 calorie bike
minute 3- 8-10 v-ups or hanging knee raises