Wednesday 7/16 WOD

Main – CrossFit

Third day of the week – keep your head up, get through it and rest tomorrow!

If you are doing all of RTC, it is recommended you split this Session into 2 sessions. In One Session do the WOD and the second POST-WOD…in the Second Session do the Deadlifts and the Supplemental Lifts.

If you only want to do a little extra than the class, do the supplemental lifts rather than doing the additional WOD.

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Coach’s Choice


:20: Deadlift (Lift Exactly Every 3 Minutes)

10reps @50%
10reps @60%
10reps @65%
8reps @70%
6reps @80%


:45: Metcon (Time)

25 Wall Balls
400m Run
20 Wall Balls
400m Run
15 Wall Balls

Road To Crush

Metcon (Time)

Rest Exactly 4min after WOD, then…
5Rds of:
8 Pull-Ups
8 Russian KB Swings 32/24kg

Metcon (No Measure)

3 Sets, not for time:
8 Good Mornings @30X1
45 Sec Rest
8 Supine Ring Rows
45 Sec Rest
8 Reverse Hypers
45 Sec Rest

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