Wednesday WOD

WEDNESDAY CROSSFIT 07/24/19

AGILITY

ladder drills

SPORT:

4 rounds (32 minutes)

In 4:00

BUY IN:

15 burpees to a 45# plate
400 meter run

In remaining time, complete max reps of:

r1,r3 handstand walk (distance) or wall walk
r2,r4 double-unders

rest 4:00

GRIND:

4 rounds (32 minutes)

In 4:00

BUY IN:

15 burpees to a 45#/ 25# plate
400 meter run

In remaining time, complete max reps of:

r1,r3 OH lunges with plate
r2,r4 bear crawl (distance)

rest 4:00