Tuesday 8/19 WOD – Dominicana


Lehi – CrossFit Class

Today’s WOD is in honor of last week’s successful rescue mission in the Dominican Republic, by O.U.R. — Operation Underground Railroad. Their 15 member Jump Team rescued 26 children, with 8 bad guys arrested, and their trafficking cell destroyed.

View Public Whiteboard

Warm-up

(No Measure)

– 5 minutes on foam roller & lacrosse ball: extra focus on lumbar and lats, hamstrings & calves.
– 10 Overhead lunges (25/15#)
– 20 Sit ups
– 20 Push ups
– 30 Air squats
– 40 Double unders (4:1)
– 200 m Run

Dynamic stretch: Coach’s choice

Skill/Strength

10 mins to work on your max box jump height. Record best jump.

Handstand Walk (Max distance – in feet)

10 mins to work up to your PR on gymnastics floor. Modification: Practice handstand holds (on wall ball wall, not gymnastics floor wall)

WOD

Dominicana (Time)

26-15-8 reps

Knees to elbows
10 m Shuttle runs
Wall balls (20/14)
Overhead squats (95/65)
Sit ups