WOD | 10/3/18 Wednesday | CrossFit 791

October 02, 2018

Wednesday

Warmup

 

1 round:

500m Row

40 Sit-ups

30 Air Squats

 

2 rounds:

20 Glute Bridges

10 Ring Rows

 

Warmup Power Clean

 

E3MOM for 15 minutes:

1 Power Clean + 1 Hang Power Clean + Jerk

 

15 minutes to complete 5 sets:

Segmented Clean Pull

*pause at shin, below knee and mid thigh for one second each*

 

4 minute Amrap

10 Suitcase DL 53/35

10 Dips

 

50-60 Cooldown