Wednesday the 18th

lp
I.
50 Calorie Row
50 Box Jump-Overs (24″/18″)
20 Hack Squats (135/95#)
50 Wall Ball Shots (20/14#)
50 Chin-ups
50 Wall Ball Shots
20 Hack Squats
50 Box Jump-Overs
50 Calorie Row
II.
(a) Weighted GHD Hip Extensions 3 x 8 reps
(b) Plank 3 x 45 seconds
(c) Barbell Hip Thrusts 3 x 10 reps
(d) Reverse Snow Angels 3 x 15
III. (Extra Credit)
Row 1000 Meters
30 Overhead Walking Lunges (45/25#)
20 GHD Sit-Ups

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Filed under chipper, crossfit, strength & conditioning, WOD

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