WOD

Wednesday September 26, 2018

Ryan Fulwider | wod | September 25, 2018| 0 Comments

CrossFit

Strength:

Clean and Jerk
Every 2:00 for 12:00
3 Clean and Jerk @ 75 – 80%

Followed by:

For Time:
150 Double Unders
– Then –
4 Rounds
20 DB Snatch 50/35
20 Meter DB Lunge 50/35
– Then –
150 Double Unders

Phoenix Fit

Strength/Skill

Every 2 minutes, for 16 minutes:
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg
Station 2 – Barbell Roll-Outs x 15 reps

Followed by:

Partner 5000 meter row
Switch every 500 meters

*Before athlete can get on the rower, do 6 Burpees over the rower