Wednesday

Saw this little number from CrossFit Linchpin ... Let's see how we do!

Warm Up:
Row 500m
Stretch out...
10 Air Squats
20 Sit Ups

WOD:
For Time:
42 Wall Balls (20/14#)
21 Back Squats (155/105#)
30 Wall Balls
15 Front Squats (115/75#)
18 Wall Balls
9 Overhead Squats (95/65#)

3 Rounds
10 Deadlifts (275/185#)
50 Double Unders

30-20-10 reps of:
Box Jumps (24/20")
Chest to Bar Pull Ups
Shoulder to Overhead (115/75#)

Rest 10 Minutes between each workout!!! (prep next wod during this time)

***Yoga/Mobility tonight 6:30pm!!!