Wednesday 7/30 WOD

Lehi – CrossFit Class

View Public Whiteboard

Warm-up

(No Measure)

Roll-out 3 mins
50 m sled pull (70/45)
15 air squats
15 push ups
15 sit ups
15 wall balls
15 walking lunges

Skill/Strength

Overhead Squat (3-3-3-3 – work up to 3RM)

WOD

Metcon (Time)

Filthy Fifty Partner WOD ( In teams of 2, reps may be divided as needed , one partner working at a time.

For time:
50 Box jump (24/20)
50 Jumping pull-ups
50 Kettlebell swings (53/35)
50 Walking Lunges
50 Knees to elbows
50 Push press (75/45)
50 Back extensions
50 Wall ball shots (20/14)
50 Burpees
50 Double unders (4:1)

Post WOD

Band, box and wall stretches – 5 minutes