WOD | WEDNESDAY 9/9/20 | CrossFit 791 Cashmere

WOD | WEDNESDAY 9/9/20 | CrossFit 791 Cashmere

September 08, 2020

Wednesday September 9


0-5 (Warm-up)

2 minutes of Row/AD/400m Run or Jump Rope

20 Alternating RKBS

10 Goblet Squats

10 WBS

Shoulder/Hip Prehab


5-10 (Conditioning)

5 minute Amrap

Max Calorie AD or Row


(@Home- For time: 800m Run)


10-18 (Rest)


18-25 (Strength)

Work up to a heavy 3 rep Hang Squat Clean Thruster


(@Home- Accumulate 50 SA Hang Squat Clean Thrusters)


25-35 (Intervals)

8 minute EMOM

Even:

45 seconds of WBS

Odd:

250/225m Row


*Score is total WBS*


(@Home- Substitute Goblet Squats for WBS and 200m Run for Row)


35-45 (Cleaning & Cooldown)

1 minute each side of:

Pigeon

Supine Twist

Thread the Needle