WOD: Thursday

Wednesday, June 29th, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit


Warm-up (No Measure)

3 sets of:

10 pass throughs standing

7 no push up burpee

10 pass throughs in squat

7 no push up burpee

*focus on the no push up burpee is when you kick out that you receive in a straight arm and hips don’t droop to the floor. You kick out and resist the over extension of your back and the flexion of your arms.


Push Press (10×2 building)

Build in small jumps each set.

Make sure these are push press and not jerks.

After each set perform 6-8 ring rows.

*hold :3 top and bottom.