WOD | 9/26/18 Wednesday | CrossFit 791
Wednesday
Warmup
2 rounds:
2 minutes of jump rope
30 second hollow hold
30 second tight arch hold
20 second tuckhold
10 step ups 24/20
5 perfect pushups
10 minute EMOM
Even: 40 seconds of Ring Dips
Odd: 30 seconds of V ups
Progressive Sprinting Warmup
50,60,70,80,90%
10 total sprints:
Rest 90 seconds after each 50m and 2 min between each 100/200m
5 50m
3 100m
1 200m
1 400m
Cooldown
