WOD | Wednesday 4/7/2021 | CrossFit 791 Cashmere

April 06, 2021

Wednesday April 7


(0-8) Warm-up

3 minutes of Row/AD/Run/JR

S/H Prehab

10 SL KB DL (each leg)

10 ATG split squats each leg 

30 seconds of scap pull-ups 

15 beat swings

5 strict pull-ups

10 strict ttb


(8-15) Goal Pursuit


(15-20) Strength

Find a weighted Strict Pull-up (1 rep)  and weighted weighted step up on 30/24 (both legs)


(20-25) Conditioning

5 minute Amrap

“Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats


Or


 “Mary”

5 HSPU 

10 Pistols

15 Pull-ups


(25-30) Rest


(30-50) Strength

10 minutes to find a 5 rep max 

Back Squat

Then…

10 minute to complete

3x5 Pause Back Squats (3 second pause) @70% of today’s 5 rep 

*Focus on upright and keeping tension in the pause below parallel*


(50-60) Cooldown

1 minute of:

Pigeon

Saddle Archer

SL FF with QLT