Wednesday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Run

10 Scap Pull-ups → 5 Tight Kip Swings → 5 Big Kip Swings

10 Partner Wall Squats *

10 Inch Worms + Push-up

*Athletes face each other with about 1ft between them, hands up overhead, active shoulders. Without touching each others’ hands, have your athletes squat, trying to maintain the active shoulder position with each squat.

Then grab out a barbell and go through for quality…

5 Elbow Punches/arm

5 Strict Press

5 Front Squat

5 Push Press

Workout

9/11 Chipper WOD (Time)

The 9/11 Chipper (Partner)

11 Man Makers 35,25

175 DU’s – 400 Singles

77 KB Swings 53,35

93 Wall Ball 20,16

4 Rope Climbs

2977 Hang Snatch **26,40**

9 SCT 115,75

11 KB Complex 53,35

2001m Row

8 Thrusters

46 Pull UPS

Cool Down

Warm-up (No Measure)

FOR RECOVERY

Team 400m Walk Focus on Calm Nasal Breathing