WOD

Wednesday 4/10

Wednesday 4/10
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 3-4 Rounds For Completion
8 Box Jumps
8 Alt. Arm DB Squat Cleans
20 RB Core Twists (10 ea.)

*10 minute clock – steady pace

B. Back Squat
4 x 8 @70-75%

*15 minute clock

C. 5 Minute AMRAP
– Box Step-ups

*Score max # of step-ups

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

4 Rounds for Max Reps
30 Seconds of WBS
(Rest 15 seconds)
30 Seconds of DB Renegade Rows
(Rest 15 seconds)
30 Seconds of WBS
(Rest 15 seconds)
30 Seconds of DB Skiier Swings
(Rest 15 seconds)
30 Seconds of WBS
(Rest 15 seconds)
30 Seconds of DB Man Makers
(Rest 15 seconds)

*2 minute rig hang hold after R1 + R2
*must land and stay in a squat hold every time you drop
*2 minute squat hold after R3 + R4
*must get into a superman hold every time you beak

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