Wednesday WOD

WEDNESDAY CROSSFIT 06/19/19

SPORT:

A. Shoulder Press (5RM)

B. EMOM x 16 minutes (4 sets)

min 1 7-10 hspu
min 2 8/5 cal bike (AFAP)
min 3 40-50 double-unders
min 4 rest

GRIND:

A. Shoulder Press (4 x 8)

B. EMOM x 16 minutes (4 sets)

min 0-4) :30 of rowing for calories
min 4-8) :30 of strict pull-ups
min 8-12) :30 of sled pull
min 12-16) :15/:15 x 2 battle ropes

Banded pull-ups as needed

complete all 4 sets before transitioning