Brandon Chapin
WOD

Wednesday 5-16-18

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Mobilize

ii. 4 Minutes of 20s on/ 10s off Hollow Hold/Superman

iii. 3 sets:

– 10 Scap Retraction

– 5 Inchworms

– 5 Donkey Kicks

Strength

Metcon (4 Rounds for reps)

Move through 4 sets of:

5 Strict or Weighted Pull-ups

50m Farmer Walk (down and back twice)

Push Ups to failure. (try deficit, weighted, clapping, etc.)

-rest as needed between sets-

Conditioning

Metcon (AMRAP – Rounds and Reps)

In teams of 2, complete AMRAP 18:00

Bike 10/8 Cal

12 DB Snatch (50/35)(Rx + 70/50)

*this is done in “I go, you go” fashion. Partner A completes Bike cals, Partner B completes Bike cals, Partner A completes DBS Partner B completes DBS. That is 1 round.
Low reps= quick sprint

Brandon Chapin
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