CrossFit Workout of the Day
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WOD 08.26.19

Strength:

Front squat, 3-3-3-3-3

WOD:

12 rounds for time:

9 wallball, 20/14lbs

1 power clean and jerk, 75-85% 1RM

*respectfully borrowed from CrossFit Linchpin

Post loads and times to beyond the whiteboard.

WOD 08.25.19

Strength:

Dumbbell shoulder press, 8-8-8-8

WOD:

Amrap in 15 minutes:

20y Bear crawl, (L3 handstand walk)

20 Russian kettlebell swings , 2/1.5 pood

20 Grappling shoot throughs

Post loads and times to beyond the whiteboard.

WOD 08.24.19

Team conditioning:

10 minute amrap, in teams of 3-4:

Assault bike calories, 12/8

*relay style, accumulate as man cals as a team in 10 minutes in increments of 12/8 cals

WOD:

3 rounds for time:

600m run

30 alternating pistols

15 toes to bar

Post cals and times to beyond the whiteboard.