WOD

012523

By January 24, 2023 No Comments
Wednesday, January 25

WOD

Last call for Open shirts! Preorder your 2023 Open Shirt by tonight!
Preorder form:
https://crossfitmva.typeform.com/to/Dy46b3n7

Warm-Up:
P1: AB Cal 60% Effort
P2: 2 Rounds
3 Inchworm Lunge
5 V-Up
7 Lat Pull
*switch*
P1: AB Cal 75% Effort
P2: 2 Rounds
3 Burpee
5 Knee Raise
7 Hang Power Clean (Bar)
*switch*
Partners Alternate 1 Round of:
3 Hang Power Clean (Light Weight)
5 T2B
7 AB Cal

WOD:
A) 3:00 AMRep T2B

1:00 Rest

B) 16:00 Partner EMOM (8 Sets Each)
5 Hang Power Clean (70% 1RM) + Max AB Cal in remaining time
*Partners Alternate Minutes*

1:00 Rest

C) FT: Same # Reps of T2B in Part A
*26 Min Cap*

Mobility:
1:00 Couch Stretch
1:00 Puppy

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.