WOD

Wednesday 7/10

Wednesday 7/10
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Bench Press
8.8.6.6.6.

*Superset with 10 DB Reverse Lunges (each leg)
*Record heaviest weight used
*15-20 minute clock

B. For Time
21-18-15-12
Kettlebell Swings
Air Squats
Hand Release Push-Ups

Beg – 35/25lb
Int – 55/45lb
Adv – 70/55lb

*12 minute time cap

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. 5 Rounds
A. Jump Squats
B. Mountain Climbers
C. Hand Release Push-ups
D. DB Jumping Jacks
E. Step-ups / Box Jumps

*Teams of 2
*30 seconds on : 30 seconds off
*Partner 1 AMRAPS for 30 seconds, then partner 2 and so on…

B. 5 Minute AMRAP
Max Effort Decline Plank Hold

*10 Prisoner Squats every time you break

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