WOD | Wednesday 10-4-17 | CrossFit 791
Wednesday 10/4/17
Every 2 minutes, for 18 minutes (3 sets of each)
Station 1: Muscle-ups x max reps for 60 seconds
(or 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(or Wall Runs x max reps for 60 sec. or Wall Walks x max reps for 60 sec.)
Station 3: Jumping lunges x max reps in 60 sec.
WOD
Every minute, on the minute for 20 minutes (5 sets of each)
Minute 1: 200/150 Meters of Rowing
(or max reps of doubleunders if rowers are full)
Minute 2: 15 Kettle bell swings
Minute 3: 15 Box jump-overs
Minute 4: 30-second front leaning rest on rings
