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WOD

CrossFit Glendora – WOD

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QOD

“Only those who will risk going too far can possibly find out how far one can go.” T.S. Eliot

Warm-up

20 Jumping Jacks

10 Banded Pull-Aparts or Figure 8’s

5 Single-Arm Strict Press (each arm)

Pigeon Pose

Couch Stretch

:20 Side Plank (each side)

25 ft Waiter Carry (each arm)

5 Burpees

Weightlifting

Push Jerk (5 x 3)

PAUSE FOR ONE SECOND AT THE CATCH!

If using one object, do 3 reps each arm. Strive to keep the object over your midline.

Metcon

Metcon (Time)

3 sets for total working time:

15 Push Press

30 calories

200 ft Waiter Carry (100 ft each arm)

-Rest 2:00 between sets-
Push the pace!

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