by  in CrossFit Plus

WOD – Crossfit Plus – Wednesday – 10/31/18

4 sets;
backsquat x6 reps; moderate across all sets

14 min amrap;
bike 20/16 calories
15 burpee over the bar
14 front racked stationary lunges; 95/65 (RX+135/95)
Ski 20/16 Calories
15 burpee target
14 front racked stationary lunges; 95/65 (RX+135/95)
7 thrusters

3 sets;
single leg weighted hip thrust x8 reps/leg; moderate load

5 sets;
:45 sec max reps (perfect movement) :15 set rest
* use same weight as single leg hip thrust

Alex RuggiereWOD – Crossfit Plus – Wednesday – 10/31/18