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WOD

CrossFit Glendora – WOD

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QOD

“Faith is taking the first step even when you don’t see the whole staircase.” -Martin Luther King Jr.

Warm-up

Weightlifting

Snatch (4 x 1 @95%)

Metcon

Metcon (AMRAP – Rounds and Reps)

A.G.O.Q x 2

6 minute AMRAP:

RX:

8 thrusters (95/65)

100 single unders

-rest 2 minutes, then

REPEAT

RX+:

(115/75)

50 double unders

EXTRA MILE

Metcon (Time)

5 sets:

max reps bench press

max strict pull ups

-rest 1 min after bench press-

-rest 2 min after each set-
bench press should be weight you can hit for at least ten reps, but still challenging

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