Wednesday 7.15.20

Wednesday

QOD: Bacon, Ham, or Sausage?

Mob:

3 rounds:

30s Line Overs

15s Rest

30s Rev Lunge

15s Rest

30s Plank

Skill: Clean technique on PVC

2x5e

• ½ rdl

• Shrug

• High pull

• Front squat

• Power clean

• Squat clean

3 rounds:

PVC squat cleans w. Pause in hole x 5

DB Goblet Rev Lunge/BW Rev Lunge x6e

Superman hold x 30s

Wgt glute bridge x 20

WOD: For Time (20m CAP)

CrossFit Version:

100 DU

50 Air Squats

50 Situps

80 DU

40 Air Squats

40 Situps

60 DU

30 Air Squats

30 Situps

40 DU/SU

20 Air Squats

20 Situps

20 DU/SU

10 Air Squats

10 Situps

Fundamentals Version: 5 RFT

50 SU/Line Overs

25 Air Squats

25 Situps/Alt V-Ups

Modifications

1. DU - SU - PSU - Line Overs

2. Air Squats - Box/Chair Squat

3. Situp - Alt V-Up