Wednesday 27 March WOD

FOR MAX ROUNDS COMPLETE:

You will rotate between the following four stations. At each station, you will perform 5 rounds – each round is one minute. At the start of every minute, you will perform the given exercises and try to complete them within the minute. If complete, that round will count. If not complete, stop at the end of minute and start right into the next round.

We will start people at every station and we will take approx a minute for transition between stations.

STATION 1:
4 Burpees
8 Kettlebell Sumo Deadlift High Pulls 53/35lbs

STATION 2:
10 Wall Balls 20/14lbs
6 Box Jumps 24/18″

STATION 3:
8 Pushups
12 Squats

STATION 4:
8 Medicine Ball Slams 20/14lbs
8 Medicine Ball Situps 20/14lbs

Example:
You are at station 1. When I say go, you will complete 4 burpees and 8 KB SDHPs. If you complete within the minute, that round will count and you will stop until the start of the next minute when you will start again. If you do not complete the exercises, at the start of the next minute, you will start the series over again with 4 burpees and try to complete within the given minute. After 5 minutes, you will switch to another station.

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CrossFit HQ WOD:

“Nasty Girls”

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

* * *

CrossFit Football WOD:

Rest Day

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