WOD

Wednesday August 29. 2018

Ryan Fulwider | wod | August 28, 2018| 0 Comments

CrossFit

Strength:

6 Sets of the Complex
1 High Hang Squat Clean + 1 Push Jerk
*drop/reset*
1 Squat Clean + 1 Split Jerk
*build in weight

Followed By:

16min Partner EMOM (alternate rounds)
In 60 seconds:
150/120m Row
ME Hang Power Cleans w/ remaining time (135/95)

Phoenix Fit

Conditioning
7 Sets
1:00 Calorie Bike
Rest :30
1:00 Burpees
Rest :30
*keep consistent, steady pace over sets

Followed by:
Accessory
3 x 10 Double DB Bent over Row
3 x Max Set Push ups
3 x 1:00 Weighted plank hold

Followed by:
For time:
750 Meter Row
25 Burpee Box Jump-Overs (24″/20″)