Wednesday Crossfit WOD – Down the Ladder

16 Dec
0

A) Mobility

Banded tricep distraction

B) Warm Up

Shuttles x 2 with Up Downs

Spiderman 15 meters

Lunge Rotation 15 meters

C) Strength

10 Rounds with total 20 minutes

Perfromace Power Clean 2 rep

or

Competition Snatch 2 rep

D) WOD

Complete rounds of 12, 9, 7 and 5 reps

Squat Clean (80/65)

Jerk

Bent Over Row

after each round

Run 200 & 15 Plated V-Ups (15/10)

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