WOD

CrossFit Wreckage – CrossFit View Public Whiteboard Back Squat (5-5-5-5) Metcon (Time) 1000m Row -Directly Into- 10 Rounds 25 Double Unders 3 Snatches 135/95
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CrossFit Wreckage – CrossFit **Choose the partner WOD or the Solo WOD** View Public Whiteboard Laura (AMRAP – Rounds) With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the rower 10 power cleans ♀ 105 lb. ♂ 155 lb.To learn more about Laura click here Santiago (Time) 7 Rounds for time: 18 Dumbbell Hang Squat Clean, 35# 18 Pull-ups 10 Power Clean, 135# 10 Handstand Push-upsIn honor of U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois, died on July, 18, 2010To learn more about Santiago click here**Women’s RX = 20# Dumbbells (2), 95#PC**
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CrossFit Wreckage – CrossFit View Public Whiteboard Bench Press (3-3-2-2-1-1) Metcon (Time) 2 Mile Bike 30 Overhead Squats 95/65 2 Minute Plank Hold 30 Wall Balls 20/14 2 Minute Hang From Rig 30 Slam Balls 30/20**Hold/Hang does NOT have to be unbroken, just add up to 2 minutes**
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CrossFit Wreckage – CrossFit View Public Whiteboard Push Press (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 14 Min. AMRAP 9 Toes to Bar 6 Bar Facing Burpees 3 Deadlifts 275/185 1 Rope Climb
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CrossFit Wreckage – CrossFit View Public Whiteboard Weighted Pull-ups (2-2-2-2-2-2) **If you can’t do weighted pull-ups work on strict pull-ups or negatives.**
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