Wednesday WOD

WEDNESDAY CROSSFIT 10/21/15

A. WIDE GRIP BENCH PRESS (4 X 12,10,8,6)

B. EMOM x 20 minutes

minute 1 – Burpees x 40 seconds
minute 2 – Row (cal) x 40 seconds
minute 3 – Kettlebell swings x 40 seconds
minute 4 – Rest

****Stagger starting stations. No matter where you start you rest every 4th minute.

C.Weighted Plank Hold (45/25 lb plate)

3 sets on forearms
rest 60 seconds

Score = total time held