CrossFit 416 Daily – Wednesday, November 8th

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CrossFit 416 Daily – Wednesday, November 8th

Warm-Up

3-5 minutes of banded shoulder prep

 

Strength

3 rounds of:

0:20 seconds of Top of push-up hold

0:10 seconds Lower

0:20 seconds of Bottom of push-up hold

0:10 seconds rest

3 rounds for quality of:

15 x Overhead squats

3 x Muscle-up negatives

0:30 second bar hang L-sit

 

WOD

Ogar

As many rounds as possible in 14 minutes of:

3 x Squat snatch (135/95)

1 x Strict muscle-up

12 x Wall balls (20/14)

 

Cool Down

1:00 minute banded lat stretch (right/left)

1:00 minute active hip flexor stretch (right/left)


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