15 Apr WOD- Saturday, April 16th

Posted at 20:28h in WOD by

9am Lite N Tite:
Strength:

    4 sets alternating:
    8 Renegade Rows
    push up, row L arm, push-up, row R arm while in plank

    Lv1: 25/10
    Lv2: 35/20
    Lv3: 50/30

    8 KBs/DBs Box step ups each leg
    Lv1: 35/15
    Lv2: 44/25
    Lv3: 53/35

WOD:

    50-40-30-20-10
    DU
    Air Squats
    Sit-ups

9:30 and 10:30 am All Levels CrossFit
Strength:

    Every 2 for 12
    Clean + hang clean + jerk
    60-65%

Skill:

    EMOM 5
    6 weighted pistols (3 each leg)
    L3 overhead

WOD:

    6 min AMRAP
    30 DUs
    20 alternating lunges 45/33

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