WOD | Wednesday 5/5/21 | CrossFit 791 Cashmere

May 04, 2021

0-8) Warm-up

3 minutes of Row/AD/Run/JR

S/H Prehab

30 seconds of scap pull-ups 

5 strict pull-ups 

5 kipping pull-ups 

10 AKBS 

10 OHS

10 Snatch Balance


(8-15) Goal Pursuit 


(15-27) Benchmark

“Helen”

3 rounds for time:

400m Run

21 AKBS 53/35

12 Pull-ups


*12 minute cap*


(27-32) Rest


(32-50) Strength

8 minutes to find a heavy single

Snatch Balance

Then...

10 minutes to complete

3x10 Back Rack Lunges


(50-60) Cooldown

3 minutes each side:

Couch Stretch