WOD

Thursday 10-4-18

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

I. Pec smash with lax ball

II. Move through 6:00 of:

10 banded pull aparts

5 scap retraction push ups

5 Wall angel

5 Donkey kicks

III. 400m jog

Strength

A: Bench Press (8-8-8-8-8)

Build over the 5 sets.

Conditioning

B: Metcon (Weight)

18 Minutes EMOM

Station 1: 200m Run

Station 2:10 KB deadlifts (55/35)

Station 3:50′ Bear Crawl

Rx +

Station 1: 200m Run

Station 2:10 KB deadlifts (70/55)

Station 3:’50 HS Walk

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