WOD | Wednesday 10-4-17 | CrossFit 791

WOD | Wednesday 10-4-17 | CrossFit 791

October 03, 2017

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