Wednesday - 051125

CrossFit W.O.D:
Strength:
Weighted Pull-ups
3-3-3-2-2-2
+
20m Dual KB/DB overhead walk (just 4 sets)

Metcon:
E2.5mom For 10min:
50 Double unders
15 Toes-to-bar
10 Push-press (#50/35)

CrossFit Strength:
Part A:
Bent over row
5-5-4-4-3-3

Part B:
3-4 Super sets:
10-12 Dual DB Bench press
+
20-30 Sec ring dip hold // ring support
*1-1:30 sec rest between set

Metcon:
7min AMRAP of:
5 Squat Clean (#80/50)
20 Double unders
10 Dual KB Russian Swing (#24/16x2)