Wedensday – Basin CrossFit
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Wedensday

20
Aug

Wedensday

Strength wod:

Plate push x 4 trips 45/25
Deadlift x 15 225/135
Plate push x 3 trips
Deadlift x 9
Plate push x 2 trips
Deadlift x 7
Plate push x 1 trip
Deadlift x 5

* 1 plate push trip consists of pushing a metal plate from dollar general to subway down and back on the sidewalk. There’s gonna be some bottlenecking at the plate pushes. While I want you guys to push this faster than regular strength programming the time completed is not of importance.

Conditioning: In groups of 2-3 w/ only 1 person working at a time.

2 rounds 2:00 each station (20 minutes total)

1. Rope climbs
2. Thruster ladder (1,2,3,4, etc….) 135/95
3. Ghd sit-ups
4. Tire flips
5. Bus drivers x 10 & switch

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