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OUR BLOG

Wednesday Wod

By Wodify Admin | In WOD | on March 12, 2019

St. Louis – CrossFit WOD

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Metcon

Metcon (5 Rounds for time)

Every 8:00, For 40:00 (5 sets) Each For Time:

Row 500m

15 Burpee Box Jump Overs

Run 400m

Rx 24/20
Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets. The intent is smooth pacing and five sets that are very similar in time. If you are running over the 7-minute mark, scale back accordingly.

OSC/AOT

Hip Extensions

AOT do these with a pause with every extension.

GHD Situps (3×15-30)

15-30 reps here. If you can take the volume complete them at 30 reps a set.

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