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WOD – Crossfit – Wesdnesday – 12/12/18

12 min AMRAP;
16/14 calorie bike/ski/row
12 thrusters; 75/55
round 1 bike, round 2 ski, round 3 row, round 4 bike etc..

Complete, NFT
3 rounds of..
6-10 strict pullups; only 1 drop allowed
bent over suppinated grip barbell row x10-12 reps
dual KB farmers carry; 53/35 100m

Alex RuggiereWOD – Crossfit – Wesdnesday – 12/12/18

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WOD – Crossfit – Thursday – 11/29/18

10 Rounds of..
8 wallballs
6 kb swings; 53/35
4 box jump + step down

immediatley into..

3 minute ski or row or bike @moderate, low damper but do not stop moving

immediatley into..

3 rounds of..
run 400m
12 Sumo Deadlift High Pull; 53/35
21 abmat situps

immediatley into..

3 min ski or row or bike @ moderate, low damper but do not stop moving

no score for this, stress steady pacing throughout entire workout

Alex RuggiereWOD – Crossfit – Thursday – 11/29/18