WOD for Wednesday 2/12

St. Louis, St. Louis West – CrossFit WOD

STRENGTH/SKILL
Three sets of:
Overhead Squats x 8-10 reps @ 2010
Rest 10-15 seconds
Ring Dips x 10 reps @ 1010
(or Muscle-Ups x 4-6 reps)
Rest 3 minutes

WOD
In teams of two, partners alternate rounds to complete three each of:
Kettlebell Swings x 30 reps
400 Meter Run

STRENGTH/SKILL:
Three sets of:

Overhead Squat (8-10 reps @ 2010)

Rest 10-15 seconds then:

Ring Dips (10 reps @ 1010)

(scaled up to Muscle-Ups x 4-6 reps)

Rest 3 minutes then repeat.

Metcon

B.
In teams of two, partners alternate rounds to complete three each of:

Metcon (Time)

Kettlebell Swings x 30 reps
400 Meter Run