CrossFit On Track – CrossFit

WOD Wednesday!!

Warm-up

(No Measure)

10 min x

500m Row

+

2 Rounds:

– 5 Pull Ups

– 10 Push Ups

– 15 Air Squats

+

2 Rounds:

– 3 Deadlift

– 3 Hang Power Clean

– 3 Shoulder to Overhead

– 3 Ground to Overhead

Metcon (Time)

For Time

60 Wall Ball

50 Toes to Bar

40 Hand Release Push Ups

30 Power Clean – 135/95

20 Cal Row

Post-WOD

Metcon (AMRAP – Reps)

10 min AMRAP

10 Hollow Rocks

10 KB Swings

15 Hollow Rocks

15 KB Swings

20 Hollow Rocks

20 KB Swings…. and so on until you hate me….
http://gymnasticswod.com/content/hollow-body-progression-pt2