Wednesday 5/14 WOD

Main – CrossFit

Post load, time and reps to comments. Annotate PRs.

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500m Row
3x30sec (Box or Bar) Shoulder Stretch
3×10 PVC Shoulder Raises
3×10 Pike to Hollow Inch Worms


Technique Session: Pull-Ups


:40: Metcon (4 Rounds for reps)

4 Rds of:
1min Double-Unders
1min Row for Calories
1min Toes to Bar
1min Rest

Road To Crush

Hang Clean (3sec pause-Work up to 3RM,3×95%,3×90%)

Glute-Ham Raises (3×15 AHAP)

GHD Situps (3×25)

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