Wednesday 7.10

WEDNESDAY
CrossFit

Strength: Power Snatch
EMOM 10m : 2 TnG Reps

WOD: For Time
35 Double Unders
Run 800m
35 Double Unders
55 KB Swings 53/35
35 Double Unders
55 Walking Lunges
35 Double Unders
200m KB Carry

S: Run 400m, 50 Singles, 35/26 KB
L1: Run 600m, Russian Swings
Rx+: 70/53

Sweat
Core: 12m AMRAP
20 Barbell Rollouts
20 Lemons
20 Cal Row
rest 40s

Conditioning: For Time
35 Double Unders
Run 800m
35 Double Unders
55 KB Swings 53/35, eye high
35 Double Unders
55 Walking Lunges
35 Double Unders
400m MB Run

The Program
1. Strength and WOD

2. 4 Rounds
Row 500m
25 Toes to Bar
rest 3:00 after each round

3. 8m AMRAP
20 GHD Situps
3 Deadlift 355/225

Click Here to Schedule a Free First Class→

Thank you for your interest in CrossFit Lando!  The first step is to set up a no obligation, complimentary intro session where we take you through the essential movements used in CrossFit, BootCamp, or Weightlifting. We also answer any questions you may have about the program and put you through a short, intense WOD (workout of the day) to give you a feel for what we do.

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