by  in CrossFit

WOD – Crossfit – Wednesday – 1/3/17

A. 3 sets for Quality
100m farmers carry; heavy
5 push press; heavy
Upper Pulling Movement of Choice
no kipping pullups; ring row @21×2 x10-12 reps
less than 3 strict pullup; banded pullup @21×2 x8-10 reps
no c2b; kipping pullup x8-16 unbroken
advanced; 14-24 unbroken C2B pullups

B. 4 rounds for time;
10 shoulder to overhead; (115/75) ) (RX+135/95)
10 t2b
100m sled push; 45/25
– rest 2 min bet sets

Coaching Notes;
– Increase Push Press weight in Part A from last week
– shoulder to overhead in part B should be unbroken, consistency in round times is the goal

Alex RuggiereWOD – Crossfit – Wednesday – 1/3/17