Friday – 170428

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WOD

Pick Your Own Poison
You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

Suggested WOD

For time (12 min cap):
2 Rounds of Cindy
200m Run
30 Wall Ball Shots (20/14)
400m Run
30 Wall Ball Shots (20/14)
200m Run
2 rounds of Cindy

Note: Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats

SWOD

Back Squat x 20 reps
Note: This is to be done unbroken, you may not set the bar down and you should not rest for long periods of time. The first time you do this, start at 60% and add 5 lbs each time after that. If you fail, reduce the weight by 20 lbs and continue to build up 5 lbs each time from there.

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