WOD Lite – Sat, Sep 6

    South Park – WOD Lite

    250906 (Time)

    – RX –

    For time:

    60 burpees

    50 wall-ball shots (14/20 lb)(9/10 ft)

    40 Dbl DB thrusters (15/25 lb)

    30 toes-to-bars

    20 pull-ups

    10 chest-to-bar pull-ups

    – INTERMEDIATE –

    For time:

    60 burpees

    50 wall-ball shots (10/14 lb)(9/10 ft)

    40 Dbl DB thrusters (10/20 lb)

    18 toes-to-bars

    12 pull-ups

    6 chest-to-bar pull-ups

    – BEGINNER –

    For time:

    30 burpees

    30 wall-ball shots (6/10 lb)(8/9 ft)

    20 Single Arm DB thrusters (10/15 lb)

    20 hanging knee raises

    10 ring rows

    10 jumping pull-ups

    Skill Work (Checkmark)

    Post-workout accessory

    3 sets:

    :30 KB side-bends, left

    :15 rest

    :30 KB side bends, right

    :15 rest

    Stretching (Checkmark)

    1 set:

    1:00 frog stretch

    1:00 seated straddle stretch

    1:00 seated butterfly stretch

    The post WOD Lite – Sat, Sep 6 appeared first on CrossFit Potrero Hill.

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