Wednesday WOD 10-7-19
July 9th, 2019
Wednesday WOD 10-7-19
[A] Open 14.4 retest
AMRAP in 14 minutes
60 calorie Row
50 Toes-to-Bars
40 Wall Ball Shots (20/14 lb, 10/9 ft)
30 Cleans 61kg (43kg)
20 Muscle-Ups
55+ Masters Men use 9ft WB target & 52kg barbell
55+ Masters Women use 4kg ball & 29kg barbell
[COMPETITION TRAINING]
[B] Bench Press
5-5-5
[C] Weighted Pullup
5-5-5
[ROW CONDITIONING]
5 x 3 min / 2 min easy
Row five 3 minute pieces. Row for two minutes at light pressure between each piece.
Thank You: https://www.crossfitbrisbane.com/blog/blog_index.html
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