WOD: Wednesday 7/10/19

Strength/Skill:

- 3x3 Sumo Deadlift (3 heavy working sets 80-82%)

Metcon: 12m Ladder

- 5 x Wallballs

- 5 x Burpee Box Jump-overs

- 5 x C2B Pull-up

Increase reps by 2 each round (7/7/7, 9/9/9, etc)

Cash-out: 3x

- Overhead Carry (end of building and back)

- 60s Plank

- 10 x DB Oblique Raises (per side)

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CrossFit Chalk Print

136 Rt. 50 Seaville,

New Jersey  08230

(609) 309-7733