Wednesday 8.21

WEDNESDAY}
CrossFit
Strength: Front Squat
4-4-4-2-2-2, Reps of 2 done with 3s pause in bottom

WOD: 3 Rounds, 1:30 each part, Max Reps
Overhead Squat 95/65
Toes to Bar
Burpees (lateral over bar)
– Rest for 45s

S: Front Squat 75/55, Situps
L1: 75/55, Scaled TTB
Rx+: 115/75

Sweat
Core: 12m AMRAP
5 Plate Getups
Run 200m
15 Hollow Rocks
10 Burpees
20 Russian KB Swings

Conditioning: 3 Rounds, each part 1:30
Goblet Squat
Weighted Situps w MB
Wall Ball
KB Swings, full OH
– rest 45s

The Program
1. Strength and WOD

2. 10m AMRAP
15 KB Swings 70/53
15 Box Jumps, must step down

3. 100 GHD Situps AFAP

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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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