Wednesday WOD – 080818

REGISTRATION FOR OUR FALL KIDS & TEENS PROGRAM IS OPEN!
Full details here: http://whalingcitycrossfit.com/kids-teens-cf/

WORKOUT OF THE DAY

Wellness
A1. Sumo Deadlift @20X1: 4×16 last week’s weight
A2. SA OH Carry: 4×200′ per arm

B. 3 Rounds for time:
30/22 Calorie Bike
15 Suitcase DL – Right 53/35
15 Suitcase DL – Left
2:00 Rest

Fitness
A1. Sumo Deadlift @20X1: 4×16 last week’s weight
A2. SA OH Carry: 4×200′ per arm

B. 3 Rounds for time:
30/22 Calorie Bike
15 Suitcase DL – Right 70/53
15 Suitcase DL – Left
2:00 Rest

Performance
A1. Sumo Deadlift @20X1: 4×16 last week’s weight
A2. SA OH Carry: 4×200′ per arm

B. 3 Rounds for time:
30/22 Calorie Bike
15 Suitcase DL – Right 70/53
15 Suitcase DL – Left
2:00 Rest

C. 4 Rounds NOT for time
5 Banded GHR @30X0
15 Monster Walk Steps /side
30′ HSW

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