WOD-September 10th

Warm Up
Coaches Warm Up

Strength
Ohs Squats 4/6 at 65%

WOD
Crossfit Games Individual Event 10 & 11
Part a) Ringer 1
30-20-10 reps of:
Air bike (calories)
Toes-to-rings (or toes to bar)
(10 min cap)
3 min rest
Ringer 2
15-10-5 reps for time of:
Burpees
Overhead squats (95 | 135 lb.)
(10 min cap)
*athletes may start on ringer 1 or ringer 2 but must complete both parts with a 3 min rest between parts

By |2019-09-08T16:50:58+00:00September 9th, 2019|WOD|0 Comments

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