Wednesday WOD 14-3-18
March 13th, 2018
Wednesday WOD 14-3-18
RXD
“Four by Four”
EMOM x 16 (4 Rounds):
Minute 1: 7 Wallballs (20/14) + 3 Bar Muscle-ups
Minute 2: 15 Box Jumps (24/20)
Minute 3: 7 Power Snatches (42.5/30) + 7 Overhead Squats (42.5/30)
Minute 4: 15/12 Calorie Row
PERFORMANCE
“Four by Four”
EMOM x 16 (4 Rounds):
Minute 1: 7 Wallballs (20/14) + + 7 Chest to Bar Pull-Ups
Minute 2: 15 Box Jumps (24/20)
Minute 3: 7 Power Snatches (42.5/30kg) + 7 Overhead Squats (42.5/30kg)
Minute 4: 15/12 Calorie Row
FITNESS
“Four by Four”
EMOM x 16 (4 Rounds):
Minute 1: 7 Wallballs (14/10) + 7 Pull-Ups
Minute 2: 15 Box Jumps (24/20)
Minute 3: 7 Power Snatches (30/20kg) + 7 Overhead Squats (30/20kg)
Minute 4: 15/12 Calorie Row
Thank You: http://crossfitnewengland.com/wods-news/
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