Wednesday WOD of the Week

May 8th, 2019

Category: CrossFit

Wednesday WOD of the Week

Geoff – Front Rack Lunges

Warm-up
2 Rounds
500m Row
10 Good Mornings
10 Behind the Neck Snatch Grip Push Press
*If able, add light weight for 2nd round

Strength
EMOM10
1 Deadlift
Minutes 1-5- 85-89%
Minutes 6-10 90%

WOD
3 rounds for time of:
15 Power Snatches (95,65)
15 Thrusters
1000m Row

WOD Credit CrossFit.com

Level 2- 75,55, 750m Row
Level 1- 55,35, 500m Row

Extra Work
3 Rounds
20 GHDs
10 DB Power Snatch (70/45)
50’ HS walk

ADV – 30 GHDs, (80/55) Squat Snatch; 100 ft HS Walk