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@livefreecrossfit

Wednesday ↓ 10.10.18
🐫
12 MIN EMOM
3 Clean (Above Parallel-Parallel-Below Parallel)2sec Hold On Each Position)
25 Reverse Singles (Jump Rope)
10 Dumbbell Z-Press
WOD 💥
45 Sec On 15 Sec Off
Plate Jumps 45lb/25lb
Plyo Push Ups (side-Middle-side)
Lateral Shuffle
Jumping Lunges
Plate Ground to Over Head x2
Rest 2 Min
45 Sec On 15 Sec Off
Slam Balls
Sprawls
Lateral Slam Balls
Mountain Climbers
x2
Extra Credit for Core
20 Sec On 10 Sec Off
Plate Foot Touches
Leg Extension
x4

#wednesdaywod #wednesdayweightlifting #miamiweightlifters #miamicrossfit #fitfam #humpdaywod #humdaygainz #bootygainz #workitout

Wednesday ↓ 10.10.18
🐫 
12 MIN EMOM 
3 Clean (Above Parallel-Parallel-Below Parallel)2sec Hold On Each Position) 
25 Reverse Singles (Jump Rope) 
10 Dumbbell Z-Press
WOD 💥 
45 Sec On 15 Sec Off 
Plate Jumps 45lb/25lb 
Plyo Push Ups (side-Middle-side) 
Lateral Shuffle 
Jumping Lunges 
Plate Ground to Over Head  x2 
Rest 2 Min 
45 Sec On 15 Sec Off 
Slam Balls 
Sprawls 
Lateral Slam Balls 
Mountain Climbers 
x2 
Extra Credit for Core 
20 Sec On 10 Sec Off 
Plate Foot Touches 
Leg Extension 
x4

#wednesdaywod #wednesdayweightlifting  #miamiweightlifters #miamicrossfit #fitfam #humpdaywod #humdaygainz #bootygainz #workitout
111 3 9 October, 2018

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