Wednesday WOD

WEDNESDAY CROSSFIT 07/31/19

A. Every 3 minutes, for 9 minutes (3 sets), complete:

SPORT:

10-15 pull-ups
10-12 ring dips

GRIND:

10-12 ring rows
10 box dips

SPORT:

60/50 calorie row
50 wall ball shots
40 lunges
30 burpees
40 lunges
50 wall ball shots
60/50 calorie row
20 minute time cap

GRIND:

With a partner, alternating exercises, complete:

AMRAP x 18 minutes

10/7 calorie bike
20 wall ball shots
20 sandbag lunges, total