WOD

CrossFit Steed – CrossFit

Warm-up

Every 3 mins x 3 sets

Row 12/10 Cals

10 Wall Balls

15sec Wall Facing Handstand Hold(30 second plank)

Overhead Squat (33333)

4441; 3,3,3,3,3; rest as needed

(Strict Tempo is a must – these are 12sec squats each)

Metcon (No Measure)

3-4 Sets

Run 100m

10 Overhead Squats

Run 100m

rest 60sec

Row 10/8 Cals

6 Single arm KB Thruster R

6 Single arm KB Thruster L

Row 10/8 Cals

rest walk :90 seconds

*choose a load that you can maintain good positions on the OHS and KB thrusters

*If partnering up…Partner A starts on Run,Overhead squats,Run. Partner B starts on Row,Thrusters,Row.

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